Low FODMAP Salted Caramel Pumpkin Seeds
Ingredients
MAKE GLUTEN FREEMakes 16 servings (2 tbsp per serve)
Roasted Pumpkin Seeds
2
pumpkin seeds*
2.5
white sugar
0.25
ground cinnamon
0.5
ground ginger
0.125
ground nutmeg
2
water
Salted Caramel Sauce
1.5
butter or dairy free spread*
1
white sugar
1.5
brown sugar
0.5
rock salt
Equipment
- roasting tray
- large mixing bowl
Low FODMAP Salted Caramel Pumpkin Seeds
These salted caramel pumpkin seeds are highly addictive and make a great low FODMAP treat. I like using them as a topping for low FODMAP porridge or ice cream!
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 16 (2 tbsp per serve)
Roasted Pumpkin Seeds
2
pumpkin seeds*
2.5
white sugar
0.25
ground cinnamon
0.5
ground ginger
0.125
ground nutmeg
2
water
Salted Caramel Sauce
1.5
butter or dairy free spread*
1
white sugar
1.5
brown sugar
0.5
rock salt
Equipment
- roasting tray
- large mixing bowl
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
124
Fat
9.8g
Saturates
1.7g
Protein
5.4g
Carbs
5.7g
Sugars
4g
Fibre
1.1g
Salt
0.1g
Iron
1.6mg
Calcium
9.7mg
Calories
124
Fat
9.8g
Saturates
1.7g
Protein
5.4g
Carbs
5.7g
Sugars
4g
Fibre
1.1g
Salt
0.1g
Iron
1.6mg
Calcium
9.7mg
Calories
124
Fat
9.8g
Saturates
1.7g
Protein
5.4g
Carbs
5.7g
Sugars
4g
Fibre
1.1g
Salt
0.1g
Iron
1.6mg
Calcium
9.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 150ºC (300ºF) bake function.
- In a large bowl mix the pumpkin seeds, cinnamon, ginger, nutmeg, and white sugar along with the water (you want the pumpkin seeds to be damp so the sugar and spices stick).
- Line a large roasting tray with baking paper and grease with a little bit of cooking oil. Then evenly spread the pumpkin seeds across the tray. Place in the oven and bake for about 20 to 25 minutes until the pumpkin seeds are slightly golden and crunchy. Stir once while baking.
- Just as the pumpkin seeds finish cooking, place a large saucepan over medium heat. Melt the butter or dairy free spread, then mix through the brown sugar, white sugar and salt. Allow to cook for 1 to 2 minutes until it is a deep golden brown, then turn down the heat to low. Gently mix pumpkin seeds through the salted caramel sauce until they are evenly coated. Then transfer the pumpkin seeds back into the roasting tray and allow to cool.
- Enjoy! I love eating these as a treat or using them as a topping on ice cream, porridge or custard.
- Note: Once the pumpkin seeds have cooled, store them in an airtight container for up to 2 weeks.
Buying Tips
There are no FODMAP buying tips for this recipe.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
