Description
A quick 3-seed mix—pumpkin, sunflower, and chia—lightly toasted with sea salt and garlic for protein-packed crunch you can sprinkle on everything.
Ingredients
1 cup pumpkin seeds (pepitas)
1 cup sunflower seeds
3 tablespoons chia seeds
1 teaspoon sea salt
1 teaspoon garlic powder
Optional: 1/2 teaspoon smoked paprika or 1/2 teaspoon cinnamon
Instructions
Heat a large dry skillet over medium heat.
Add pumpkin seeds; toast 3–4 minutes, stirring often, until nutty and slightly puffed.
Stir in sunflower seeds; toast 2–3 minutes until lightly golden.
Season with sea salt and garlic powder (plus paprika or cinnamon if using); toss to coat.
Turn off heat and stir in chia seeds. They toast in seconds.
Cool completely, then store in an airtight jar at room temperature for up to 2 weeks (refrigerate for longer).
Notes
Toast larger seeds first; add chia at the end to prevent burning.
For sweeter bowls, use cinnamon and skip garlic; for savory salads, keep the garlic and add a pinch of cayenne.
- Prep Time: 5 minutes
- Cook Time: 7 minutes
- Category: Snack
- Method: Toasting
- Cuisine: Healthy
Nutrition
- Serving Size: 1 tablespoon
- Calories: 55
- Sugar: 0.2g
- Sodium: 100mg
- Fat: 4.5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 2g
- Fiber: 1g
- Protein: 2g
- Cholesterol: 0mg