Are Pumpkin Seeds Low FODMAP? – Sweaters are on, the leaves have fallen, and pumpkins are being carved. If you’re following a low FODMAP diet or protocol, you may ask yourself, are pumpkin seeds okay to eat? Rest easy, and enjoy our simple recipe for roasted pumpkin seeds!
WHAT IS FODMAP?
FODMAP stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These include short-chain carbohydrates and sugars the small intestine has difficulty processing.
I did a FODMAP protocol almost a year ago, and a resource I used to determine whether a food was FODMAP or not was Monash University and their FODMAP app.
ARE PUMPKIN SEEDS LOW FODMAP?
Pumpkin seeds are low FODMAP in servings of 2 tablespoons, according to Monash University, and the fructan limit is 4 ½ tablespoons.
PUMPKIN SEED NUTRITION
We’ve included the nutritional information for pumpkin seeds so you can decide if they fit into your wellness goals.
- Calories: 45
- Fiber: 1.7 grams
- Carbs: 5 grams
- Protein: 7 grams
- Fat: 13 grams
- Vitamin K: 18% of the RDI
- Phosphorus: 33% of the RDI
- Manganese: 42% of the RDI
- Magnesium: 37% of the RDI
- Iron: 23% of the RDI
- Zinc: 14% of the RDI
- Copper: 19% of the RDI
HOW TO MAKE LOW FODMAP PUMPKIN SEEDS
The full recipe with measurements is in the recipe card below.
Preheat the oven to 400° F (204° C). Then, spread the pumpkin seeds onto a rimmed baking sheet.
Spray or drizzle with avocado oil and sprinkle with kosher salt. Bake for 8-12 minutes, shaking the pan halfway through.
HOW TO USE PUMPKIN SEEDS
Pumpkin seeds or ‘pepitas’ fit into a vegan, vegetarian, keto, and low FODMAP diet. You can eat them as a snack, add them to a salad, or use them to top meals like Instant Pot Butternut Squash Soup. Roasted pumpkin seeds are also a great addition to cookies, cakes, and bread.
LOW FODMAP TOPPINGS FOR PUMPKIN SEEDS
When asking the question, are pumpkin seeds low in FODMAP? Consider these low FODMAP spices and toppings; they will bring the tasty snack to the next level.
- Pumpkin Spice
- Garlic-Infused Olive Oil
- Chinese Five Spice
- Maple Syrup
- Casa De Santé Taco Seasoning
- Brown Sugar
- Curry Powder
- Cinnamon
FREQUENTLY ASKED QUESTIONS
What seeds can I eat on low FODMAP diet?
• Pumpkin Seeds
• Flaxseeds
• Sesame Seeds
• Sunflower Seeds
• Hemp Seeds
Are pumpkin seeds an inflammatory food?
Pumpkin seeds are high in antioxidants, which helps to prevent inflammation in our bodies.
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Low FODMAP Pumpkin Seeds
Equipment
Ingredients
- 1 cup pumpkin seeds
- 2 tablespoons avocado oil
- 1½ teaspoon kosher salt
Instructions
- Preheat the oven to 400° F (204° C). Then, spread the pumpkin seeds onto a rimmed baking sheet.
- Spray or drizzle the seeds with avocado oil and sprinkle with kosher salt. Bake for 8-12 minutes, shaking the pan halfway through.