Air Fryer Maple Pumpkin Seeds

Diet Tags

Gluten-Free, Dairy-Free, Vegetarian, Vegan, Pescatarian

Air Fryer Maple Pumpkin Seeds can take your snack to the next level.

These tasty and healthy seeds provide a natural source of essential zinc that can benefit your overall health.

Instead of relying on zinc supplements, incorporating pumpkin seeds into your diet can be a wholesome alternative.

By choosing natural resources like pumpkin seeds, you can support your immune system, assist in wound healing, and contribute to DNA synthesis without the risk of overconsumption associated with supplements.

Recipe Benefits

  • This snack is a delicious way to enjoy the rich taste of maple syrup while increasing your zinc intake.
  • Zinc is essential in supporting the immune system, promoting wound healing, and facilitating DNA synthesis.
  • By choosing natural sources of zinc, such as pumpkin seeds, you can ensure a balanced and controlled intake of this vital mineral.
  • Pumpkin seeds, also known as pepitas, are a fantastic source of nutrition and not just a tasty snack.
  • In addition to zinc, they contain a wide range of other nutrients, including protein, iron, and magnesium.
  • When air-fried, the seeds acquire a satisfying crunch while maintaining their nutritional value.


Ingredients for 5 servings:

  • 1 ½ cups pumpkin seeds
  • 1 ½ tablespoons olive oil
  • 1 tablespoon maple syrup
  • ¼ teaspoon salt


  1. Preheat your air fryer to 150°C.
  2. Place pumpkin seeds in a bowl and pour olive oil over them. Stir to combine.
  3. Add syrup and salt. Stir until everything is evenly mixed.
  4. Place the seeds in an even layer in the air fryer basket. If needed, work in batches.
  5. Cook for 30 minutes, shaking the basket every 10 minutes.
  6. After cooking, transfer the seeds to a plate lined with paper towel and let them rest for 5 minutes.

Nutritional Information

Per serving:

  • Calories: 249.2 kcal
  • Protein: 8.7 g
  • Fat: 20.9 g
  • Carbohydrates: 7.1 g
  • Fiber: 3.2 g
  • Zinc: 2.5 mg

Based on Nutrisurvey


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