Starts & Snacks

Duck Fat and Herb Roasted Pumpkin Seeds

By: Ginny Mahar

Dietary Compliance: Gluten-free, Dairy-free, Paleo, Low-Carb, Keto. Can be made Vegetarian or Vegan with Plant-Based substitutions.

These are so good they should come with a warning label:


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.

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, but if you are not one of those people, feel free to substitute extra virgin olive oil. 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.

Yum-factor aside, you can snack on roasted pumpkin seeds in good conscience. Pumpkin seeds have an amazing nutrition profile and are #3 on our list of The Great 8: Foods for Optimal Thyroid 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?

Here’s some info about the thyroid-friendly nutrients in this dish:
5 from 4 votes

Duck Fat and Herb Roasted Pumpkin Seeds

Dietary Compliance: Gluten-free, Dairy-free, Paleo, Low-Carb, Keto. Can be made Vegetarian or Vegan with Plant-Based substitutions.


Prep Time 15 minutes
Cook Time 1 hour
Total Time 45 minutes
Servings 6


  • 3 c fresh pumpkin seeds
  • 1 tsp. rubbed sage
  • 1 tsp. dried rosemary
  • Pinch garlic powder
  • Pinch onion powder
  • 1 tbsp. Gheeor sub. extra virgin olive oil
  • 2 tbsp. rendered duck fator sub. extra virgin olive oil
  • 1 - 2 tsp. fine sea saltor to taste
  • 1/4 tsp. freshly ground pepper
  • 1 1/2 tsp. 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.

Recipe Notes

You can sometimes find tubs of duck fat for sale in the meat department, or roast a duck and render your own. It stores well in the freezer and is a wonderful, high-flavored fat.

Nutritional Info Print
Nutrition Facts
Duck Fat and Herb Roasted Pumpkin Seeds
Amount Per Serving
Calories 250 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 6g30%
Cholesterol 11mg4%
Sodium 30mg1%
Potassium 275mg8%
Carbohydrates 4g1%
Fiber 2g8%
Protein 9g18%
Vitamin A 75IU2%
Vitamin C 1.4mg2%
Calcium 39mg4%
Iron 3.3mg18%
* Percent Daily Values are based on a 2000 calorie diet.


About the Author

Thyroid Refresh Co-founder Ginny Mahar is the mom and recipe blogger formerly known as Hypothyroid Chef. After struggling with the residual symptoms of Hashimoto’s for over four years, she embarked on her own process of adopting a thyroid-specific diet and lifestyle. Within one year, she restored her vitality and lowered her thyroid antibodies by half. Ginny is a passionate advocate of supporting others on their journeys toward better health. She is a Cordon Bleu trained chef, cooking instructor, writer, and entrepreneur.