Open Arms of Minnesota

Weekly Recipe #187: Vanilla Pumpkin Seed Clusters

by Christina Ellis, Dietetic Intern [University of Minnesota Medical Center – Emily Program]

Photo credit:

Carving pumpkins with friends and family creates wonderful fall memories. My favorite part about carving pumpkins is pulling out the “guts.” My preferred way to eat these seeds is in bite-size clusters. This recipe offers a unique way to roast pumpkin seeds into sweet clusters anyone can enjoy!

Pumpkin seeds are loaded with wonderful nutrients to support your health! They are a good source of magnesium, zinc, omega-3 fatty acids, and tryptophan. These nutrients support a healthy heart, protect your liver, provide immune support, and improve sleep. These benefits paired with a little honey and vanilla make for a great treat!

Vanilla Pumpkin Seed Clusters

Adapted from

(Serves about 3)


  • 1 tsp. vanilla extract
  • 2 tsp. honey
  • 2 tsp. granulated sugar
  • 1 tbsp. boiled water
  • 1/2 cup pumpkin seeds
  • 1/4 cup dried cranberries


  1. Preheat oven to 300°F.
  2. In a bowl combine the honey, sugar, and vanilla. Stir together, creating a thick paste.
  3. Slowly add the boiled water to make a syrup-like consistency.
  4. Stir in the pumpkin seeds and cranberries until evenly coated.
  5. Line a baking sheet with parchment paper or non-stick spray.
  6. With your hands, roll mixture into one-inch balls and place on baking sheet.
  7. Repeat the process to make approximately 15 total clusters.
  8. Bake in a preheated oven at 300°F for 15-20 minutes or until the seeds are light brown.
  9. Take out of the oven and let cool for a few minutes. Enjoy!

Nutrition Information:

Per serving: 111 calories, 2 g total fat, 21 g carbohydrate, 14 g sugar, 2 g protein, 2 mg sodium.

More from Open Arms

Moveable Feast 2023

SAVE THE DATE! Moveable Feast 2023 set for May 18 at Allianz Field!! Open Arms of Minnesota is proud to announce that the 19th Annual Moveable Feast will be held on Thursday, May 18 at 5:30 p.m. at Allianz Field in St. Paul. Our largest

Read More »

Open House Celebration

Saint Paul Kitchen & Campus, Open House Celebration Open Arms of Minnesota is excited to host an Open House Celebration at our brand-new Saint Paul Kitchen & Campus on Saturday, February 4 from 2-5 p.m. Open Arms invites the general public to explore the

Read More »

Join us for our Open House Celebration! 

YOU are invited to an Open House Celebration for the entire community at our new Open Arms St. Paul Kitchen & Campus! Please join us on Saturday, Feb. 4 from 2-5 p.m. Stop in with family and friends and explore the facility, play games, win prizes, and enter a drawing for fun giveaways.