Low FODMAP Salted Caramel Pumpkin Seeds

Ingredients

MAKE GLUTEN FREE

Servings:

(2 tbsp per serve)

Roasted Pumpkin Seeds

284   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   dairy free spread (olive oil spread or butter)*
1   white sugar
1.5   brown sugar
0.5   rock salt

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • roasting tray
  • large mixing bowl

Low FODMAP Salted Caramel Pumpkin Seeds

Last updated Apr 8th, 2019

PREP IN 5 MIN
COOKS IN 25 MIN
SERVES 16
(2 tbsp per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dessert, Snacks, Vegetarian Options

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 Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

(2 tbsp per serve)

Roasted Pumpkin Seeds

284   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   dairy free spread (olive oil spread or butter)*
1   white sugar
1.5   brown sugar
0.5   rock salt

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • roasting tray
  • large mixing bowl

Nutrition per serve

    | |
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 9.6mg
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 9.6mg
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 9.6mg
    | | |
  1. Preheat the oven to 150ºC (300ºF) bake function.
  2. 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).
  3. 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.
  4. Just as the pumpkin seeds finish cooking, place a large saucepan over medium heat. Melt the dairy free spread (olive oil spread or butter), 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.
  5. 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

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices 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.

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.

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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