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Duck Fat and Herb Roasted Pumpkin Seeds

Duck Fat and Herb Roasted Pumpkin Seeds

dairy free gluten free low carb paleo recipes starts & snacks vegan

Light, crispy, herbaceous, and aromatic, these fill the house with their savory perfume of rosemary, sage, garlic, and onion. But some of the key flavor components come from the roasting fats: duck fat and ghee. Both are flavorful, heat-stable, and a welcome addition to any Thyroid Thriver’s kitchen.

Yum-factor aside, you can snack on roasted pumpkin seeds in good conscience. Pumpkin seeds have an amazing nutrition profile and are a great food to incorporate for optimal thyroid and overall health. They are a very good source of phosphorous, magnesium, manganese, and copper, and a good source of iron and zinc. They have a low glycemic index, and with the shells, 10 grams of protein per ounce. Kinda makes your potato chips jealous, huh?

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Chef's Tips: 

  • If you are on a vegan, vegetarian, or plant-based diet, you may substitute extra virgin olive oil for both the duck fat and ghee.
  • There is some debate about ghee (clarified butter), and whether or not it is truly dairy-free (or Paleo compliant). Most people who are sensitive to dairy can tolerate ghee and many Paleo experts recommend it. If you wish to avoid ghee, feel free to substitute extra virgin olive oil.


Thyroid-healthy Recipe Highlights:

  • Pumpkin seeds offer many key thyroid-supporting health benefits and nutrients, such as fiber to reduce constipation, anti-inflammatory antioxidants, and very high magnesium content.
  • Pumpkin seeds and pumpkin seed kernels are a good source of zinc, which helps support memory, concentration, and the immune system, while also reducing the inflammation that can be associated with thyroid conditions. The zinc content of pumpkin seeds is 10mg/3.5 oz with shell, and 7–8 mg/3.5 oz without the shell.


Duck Fat and Herb Roasted Pumpkin Seeds

Duck Fat and Herb Roasted Pumpkin Seeds

Yield: 12
Author: Ginny Mahar
Prep time: 15 MinCook time: 1 HourTotal time: 1 H & 15 M
Gluten-free, Dairy-free, Paleo, Low-Carb, Keto. Can be made Vegetarian or Vegan with Plant-Based substitutions.


  • 3 cups fresh pumpkin seeds
  • 1 teaspoon rubbed sage
  • 1 teaspoon dried rosemary
  • Pinch garlic powder
  • Pinch onion powder
  • 1 tablespoon grass-fed ghee, or sub. extra virgin olive oil
  • 2 tablespoons rendered duck fat, or sub. extra virgin olive oil
  • 2 teaspoons fine sea salt, or to taste
  • 1/4 teaspoon freshly ground pepper
  • 1 1/2 teaspoon Coconut Aminos


  1. Place 2 oven racks in upper third and lower third of oven, and preheat to 275 F. Line 2 rimmed baking sheets with parchment paper and set aside.
  2. Clean and rinse your pumpkin seeds and spread on a kitchen towel. Use another kitchen towel to gently pat them dry.
  3. Use a small mortar and pestle to grind the herbs to a coarse powder and set aside.
  4. In a glass measure or other microwave-safe dish, combine ghee and duck fat. Microwave 30 seconds to 1 minute, or until hot and melted. Add herbs, garlic powder, onion powder, salt, pepper, and coconut aminos. Stir to combine.
  5. Place seeds in a medium mixing bowl, add seasoning mixture and toss to coat.
  6. Divide seeds evenly among baking sheets and spread into a single layer.
  7. Place in oven and roast 30 - 60 minutes, stirring and rotating sheet pans every 15 minutes. Pumpkin seeds are done when they begin to look dry and a little bit golden in color.
  8. Remove from oven and let rest on sheet pans until cool. The seeds will continue to dry and crisp as they cool. Cool completely before storing in an airtight container for up to 2 weeks.


Duck fat can be found in the meat department or freezer section of your local health food store. Alternately, you can roast a duck and render your own. It stores well in the freezer and is a wonderful, high-flavored, high-heat-friendly fat.

Nutrition Facts



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