Pumpkin Seed Super Bites

Fibre? Check. Antioxidants? Check. Essential vitamins and minerals? Check. Tastes amazing? Triple check! These yummy bites are a constant feature in my freezer for those grab and go super bites to fuel and nourish you on the go! 

Know your Nutrients

Packing a punch when it comes to energy, pumpkin seeds are rich in healthy fats and protein. 100 g of pumpkin seeds provide 30g of protein. A great addition to your post workout smoothie! They are also rich in all B-complex vitamins and  essential minerals like copper, manganese, potassium, calcium, iron, magnesium, zinc and selenium - just to name a few right! Whole seeds keep well for few months placed in cool dry place. However, hulled pumpkin kernels deteriorate soon if exposed to warm, humid conditions; therefore, should be placed in an air-seal container and stored inside the refrigerator.


  • 1 cup almonds
  • ½ cup walnuts, pecans, or your favorite nut
  • ½ cup shredded unsweetened coconut
  • ⅓ cup golden raisins or chopped dates
  • ⅔ cup pumpkin seeds
  • ⅔ cup sunflower seeds
  • 3 Tbsp sesame seeds
  • 3 Tbsp chia seeds
  • 4 drops of orange or citrus essential oils
  • 2 Tbsp coconut oil, melted
  • ½ cup honey


  1. Preheat the oven to 180 C.
  2. Line a baking tray with baking paper.
  3. Roughly chop the nuts, then mix together all ingredients except for the coconut oil and honey in a large bowl.
  4. Separately mix together the oil and honey, then pour over the nut/seed mixture, and stir until everything is evenly coated.
  5. Pour into the baking tray on top of the baking paper and spread into an even layer .
  6. Bake for 15-20 minutes keeping an eye on seeds to ensure they don't become to dark.
  7. Remove from oven and let cool for 20 minutes, then transfer the entire tray into the freezer. Allow to freeze for a minimum of 4 hours.
  8. Remove from the freezer and slice up into your desired bar/bite size. 
  9. Keep in the fridge for up to 2 weeks or in the freezer.