Pepita Seed Munchie Bars

Pepita Seed Munchie Bars are so addictive, healthy and the perfect snack for pumpkin seed lovers!

Pepita seeds are actually a pumpkin seed, but known in North America as a Pepita. The pepita seed is the edible seed of a pumpkin or certain other cultivars of squash. The seeds are typically flat and asymmetrically oval, has a white outer husk, and is light green in color after the husk is removed.

Pepita Seeds are a wonderfully healthy snack on their own but they are even more delicious when whipped up into munchie bars that are perfect for snacks, lunchboxes and even with a cuppa. Everyone, young and old, love these Munchie Bars made with Pepita Seeds – and once you get the hang of them, you can start to mix them up a little with some extra ingredients like nuts or cranberries.

Keep a stock of these Munchie Bars with Pepita Seeds in the pantry – that way you’ll reach for these instead of something naughty.

Ingredients (serves 6 | makes 15 bites)

250g Pumpkin Seeds
2 tbsp Chia seeds
2 tbsp Rice malt syrup

Method

Line a small 20x20cm cake tin dish with baking paper. Preheat oven to 160 Degrees Celsius.
Dry roast the pumpkin seeds (place them on a lined baking tray under the grill for a few minutes until they're golden and have started to puff up. This won't take long!). Don't allow these to cool.
Place the hot pumpkin seeds into a bowl with the chia seeds and rice malt syrup. Mix to combine.
Place mixture into lined tin and bake for 20-25 minutes.
Once cool, cut into bite size pieces and store in an airtight container.

Notes

Add a handful of dry fruit or nuts for an extra twist (cranberries, dry apricots, cashews, walnuts, sunflower seeds - the list is endless!). You may need to add another 1/2tbsp of rice malt syrup if you add additional ingredients.

15 Comments

- - cassy26 said
  - 09 Jan 2025
    11:55 am
Ooooh these look amazing and much healthier than store bought bars. Although the picture does look like it has more than three ingredients. Maybe that’s with the extra handful of nuts? Which is a great idea. The dried fruit would be great as well to add a little more sweetness. I think these would be great.

- - TraceyGail said
  - 31 Dec 2024
    4:46 pm
Only three ingredients! This looks way too simple but sounds nourishing and tasty.

- - mom112217 said
  - 01 Aug 2021
    5:51 pm
A great alternative to chocolate bars!!!

- - mom112217 said
  - 15 Feb 2021
    5:53 pm
They look so healthy and so delicious!

- - taynik46 said
  - 02 Jul 2020
    7:56 am
wow so easy – I need to get more of this into my diet so perfect timing.

- - Blossom said
  - 11 Jan 2020
    10:07 pm
I would check that the mixture doesn’t over cook or it might be hard to bite when it is cold like other slices are

- - Jbuttxx said
  - 06 Jan 2020
    7:56 am
so quick and easy! I’d make some with oats and other nuts too. very easy to change them up 🙂

- - mom414719 said
  - 07 Dec 2019
    4:10 pm
Seems like a healthy snack idea. Love the idea of adding any fruit or nuts and seeds you have on hand.

- - mom81879 said
  - 29 Nov 2019
    9:32 am
I will make a double batch I think. That way I’ll have it on hand for a number of days. So healthy

- - mom93821 said
  - 11 Nov 2019
    6:52 am
Muchie bars is a good name for your recipe.
A yummy looking snack food for hungry tummies.
Thank you!
- mom93821 replied
  
  12 Nov 2019 , 6:32 am
  Typo! Munchie and not muchie bars! 🙂
- - happymum2018 said
  - 22 Oct 2019
    10:02 pm
These are great, I’m bookmarking this recipe for sure thanks!

- - happymum2018 said
  - 20 Oct 2019
    3:04 pm
These sound good and look crazy delicious thanks !!

- - Ellen said
  - 18 Oct 2019
    8:36 am
Yum ! I would probably use coconut palm syrup or yacon syrup instead of rice malt syrup

- - DaffyD said
  - 17 Oct 2019
    2:33 pm
These look so good. I buy a similar product and its quiet expensive so I will give these a go

Hello!

Recipe Pepita Seed Munchie Bars