Maple Pumpkin Seed Brittle with Cinnamon and Cayenne
Crunchy maple pumpkin seed brittle with cinnamon, cayenne and flaky salt. Five ingredients, 15 minutes, and about 2.5 mg of iron per ounce of pepitas.
The short answer
This pumpkin seed brittle is five ingredients and 15 minutes: pepitas, maple syrup, butter, cinnamon and a pinch of cayenne, cooked in a skillet until glassy and snapped into shards. An ounce of pumpkin seeds carries about 2.5 mg of iron, so this is a candy that actually pulls its weight.
On this page
It’s 3 PM, you’re fading, and the vending machine is calling. Keep a jar of this on your desk instead. It’s sweet, salty, a little spicy, and it crunches like real candy.
It’s one of the meals from our guide to iron rich foods that taste like dessert, and it’s built the Clean Fit Fab way: real food, big flavor, and no seed oils.
Why this pumpkin seed brittle works on tired nights
- Pepitas are mineral-dense. Pumpkin seeds bring iron, magnesium and zinc, around 2.5 mg of iron an ounce.
- Maple instead of corn syrup. Real maple syrup caramelizes into a clean, glassy brittle.
- Spices make it addictive. Cinnamon, cayenne and flaky salt turn a snack into a craving.
- No candy thermometer. You watch the bubbles and the color, that’s it.
Seed iron is the non-heme type, so pair the brittle with a vitamin C food like an orange or a handful of strawberries. The NIH iron fact sheet explains why that pairing helps.
The flavor: what makes it taste so good
Plain brittle is one-note sweet. This one layers warm cinnamon, a slow cayenne burn and a hit of vanilla over toasty seeds. Then flaky salt on top makes every shard taste bigger.
- Pepitas toasted first for a nutty base
- Pure maple syrup cooked until it bubbles thick
- Cinnamon, cayenne and vanilla
- Flaky sea salt pressed into the hot surface
What you need
Here’s a quick look at the ingredients. Exact amounts are in the recipe card below.
- Ingredients: raw pepitas, pure maple syrup, butter, ground cinnamon, cayenne pepper, vanilla extract, flaky sea salt
Also, a note on fat: we cook with extra virgin olive oil, avocado oil, butter or ghee. They taste better, and they’re real food.
How to make pumpkin seed brittle
First, toast the seeds dry in a skillet. Next, add the maple, butter and spices and let it bubble hard for 4 to 5 minutes until thick and dark amber. Then spread it on parchment, salt it, and let it cool until it snaps. The full recipe card is below.
American · Dessert · Snack
Maple Pumpkin Seed Brittle with Cinnamon and Cayenne
Five-ingredient skillet brittle with toasted pepitas, maple syrup, butter, cinnamon and cayenne. No thermometer needed.
Prep
5 minCook
10 minTotal
15 minservings
8Vegan version. Coconut oil replaces the butter. Everything else is already plant-based, and the brittle sets just as crisp.
Ingredients
Method · tap a step to mark it done
Line a sheet pan with parchment and set it next to the stove.
Toast the pepitas in a dry 10-inch skillet over medium heat for 4 to 5 minutes, stirring, until they pop and smell nutty.
Start 5 min timerAdd the maple syrup, butter, cinnamon and cayenne. Stir constantly as it bubbles hard, 4 to 5 minutes, until the syrup is thick, dark amber and clings to the seeds in a glossy sheet.
Start 5 min timerTurn off the heat and stir in the vanilla. Immediately scrape the mixture onto the parchment and spread it thin with a spatula.
Sprinkle with flaky salt and let it cool completely, 30 minutes, then break into shards.
Start 30 min timer
Line a sheet pan with parchment.
Toast the pepitas in a dry skillet over medium heat for 4 to 5 minutes until they pop and smell nutty.
Start 5 min timerAdd the maple syrup, coconut oil, cinnamon and cayenne. Stir constantly for 4 to 5 minutes until thick, dark amber and glossy.
Start 5 min timerOff the heat, stir in the vanilla, spread thin on the parchment and sprinkle with flaky salt.
Cool completely, about 30 minutes, then break into shards.
Start 30 min timer
Calories
190Protein
7gCarbs
16gFat
12gFiber
2gCalories
190Protein
7gCarbs
16gFat
12gFiber
2gNutrition is per serving and estimated.
Serving ideas
Break it into shards and serve with orange slices or over a bowl of Greek yogurt and berries. Also, a few shards crumbled over roasted squash soup make a surprising, crunchy topping.
Nutrition at a glance: each serving has about 190 calories, 7g protein, 16g carbs and 2g fiber. Numbers are estimates and change with your exact ingredients.
Swaps and variations
- Mix in 1/4 cup sunflower seeds or chopped pecans with the pepitas.
- Use smoked paprika instead of cayenne for a smoky, mild version.
- Stir 1 tsp orange zest into the maple for a brighter brittle.
- Drizzle the cooled shards with melted dark chocolate for even more iron.
Make-ahead and storage tips
Store pumpkin seed brittle in a sealed jar at room temperature for 2 weeks. Keep a piece of parchment between layers so it doesn’t stick. Humidity softens it, so don’t refrigerate.
Frequently asked questions
Why isn’t my brittle crunchy?
The syrup didn’t cook long enough. It needs to bubble hard until it’s thick, dark amber and coats the seeds like glass, usually 4 to 5 minutes. A damp day can also soften it.
How much iron is in a serving?
About 2.5 mg for a 1-ounce serving, which is roughly a small handful of shards. The brittle is a bonus on top of real meals, not a replacement for them.
Can I use honey instead of maple?
Yes, but honey burns faster, so lower the heat slightly and watch it closely. Maple gives a cleaner snap.
Is it very spicy?
A pinch of cayenne gives a gentle warmth at the finish. Double it if you like heat, or leave it out for kids.
Save this one for your next long day. Want more? Try our dark chocolate tahini stuffed dates next.
This article is for general information and is not medical or nutrition advice.
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