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Bariatric Seed Recipe

A nutrient-dense, protein-packed roasted seed mix featuring pumpkin, sunflower, and sesame seeds seasoned with savory spices. Perfect for post-bariatric surgery snacking with balanced healthy fats, protein, and fiber in convenient 1/4-cup portions.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 8 servings
Course: Snack
Cuisine: Contemporary
Calories: 180
Ingredients Equipment Method Notes

Ingredients
  

Seed Mix
  • 1 cup raw pumpkin seeds
  • 1 cup raw sunflower seeds
  • 1/2 cup raw sesame seeds
  • 2 tablespoons olive oil
  • 1 teaspoon sea salt
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon paprika
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon cayenne pepper optional
  • 1 teaspoon fresh rosemary finely chopped (optional)

Equipment

  • Baking sheet
  • Parchment paper
  • Measuring cups and spoons
  • Small mixing bowl
  • Wooden spoon or silicone spatula
  • Oven thermometer
  • Airtight storage containers

Method
 

  1. Preheat the oven to 325°F (165°C).
  2. Line a baking sheet with parchment paper to prevent sticking.
  3. Combine pumpkin seeds, sunflower seeds, and sesame seeds in a small mixing bowl.
  4. Drizzle olive oil over the seeds and stir until every seed is lightly coated.
  5. Add sea salt, garlic powder, paprika, black pepper, and cayenne pepper (if using). Stir for 2 minutes until seasonings are evenly distributed.
  6. Spread the seasoned seeds in a single, even layer on the prepared baking sheet.
  7. Roast for 20–25 minutes, stirring halfway through at the 12-minute mark, until the seeds are fragrant and light golden brown.
  8. Remove from the oven and allow the seeds to cool on the baking sheet for at least 15 minutes before transferring to airtight containers.

Notes

Store cooled seeds in airtight containers at room temperature for up to 2 weeks or freeze for up to 3 months. Portion into 1/4-cup servings to support post-bariatric portion control.