Healthy Meal Prep
Sticky Pumpkin Seed Granola Recipe

Sticky Pumpkin Seed Granola


Oats are optional in this pecan, date, and pumpkin seed granola with a sticky, toffee-like consistency.


  • 3 tablespoons salted butter
  • ¼ cup maple syrup
  • 2 tablespoons blackstrap molasses
  • 2 tablespoons canned pumpkin puree
  • 1 tablespoon apple juice
  • 1 tablespoon pumpkin pie spice
  • ½ teaspoon vanilla extract
  • 1 cup raw pecans
  • 1 cup quick-cooking oats
  • ½ cup unsweetened dried cranberries
  • ¼ cup pitted dates, chopped
  • ¼ cup chopped hazelnuts
  • ¼ cup chopped pistachios
  • ¼ cup pumpkin seeds


  1. Preheat the oven to 200 degrees F (95 degrees C). Line a rimmed baking sheet with parchment paper.
  2. Melt butter in a small saucepan over low heat. Add maple syrup, molasses, pumpkin puree, apple juice, pumpkin spice, and vanilla extract; whisk until blended and warmed through.
  3. Combine pecans, oats, cranberries, dates, hazelnuts, pistachios, and pumpkin seeds in a large mixing bowl. Pour in maple syrup mixture and toss to combine. Spread mixture onto the baking sheet.
  4. Bake in the preheated oven until granola looks dry, 3 to 4 hours. Allow to cool until crisp. Crumble into bite-sized pieces and transfer to a covered container.

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Nutritional Information

Sticky Pumpkin Seed Granola

Servings Per Recipe: 10
Calories: 253.5
% Daily Value *
protein: 8 %
carbohydrates: 8 %
exchange other carbs:
dietary fiber: 14 %
fat: 26 %
saturated fat: 18 %
cholesterol: 3 %
vitamin a iu: 12 %
niacin equivalents: 11 %
vitamin b6: 8 %
vitamin c: 1 %
folate: 3 %
calcium: 7 %
iron: 13 %
magnesium: 23 %
potassium: 9 %
sodium: 2 %
thiamin: 19 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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