Recipe: Pepita Crunch

Pepitas are one of my favourite foods! They are packed full of nutrients, are high protein, low carb and full of healthy fats. So not only do they keep you full for hours but they sneak in nearly 40% of your RDI for magnesium, are a fab source of iron for vegos but they also have plenty of the amino acid tryptophan which converts to serotonin, our happy hormone!! What isn't to love about these little morsels. I add them into everything from oats to salads but this little snack slice is amazing! Here in Australia there is a very similar product available in our supermarkets but it costs a bloody arm and a leg so I decided to make them myself! 

I like to cut these into little cubes and divide them up into snap lock bags for snacks during the day. The recipe serves about 10 serves and if you cut them up into small cubes it makes about 4-5 cubes per serve... The perfect crunchy, sweet, salty snack! 

250g pepitas

1tbsp sesame seeds or chia seeds

2 tbsp rice malt syrup

pinch of sea salt


1. Toast pepitas on a lined baking tray under the grill for 3-4 minutes. Toss them frequently and be sure not to let them burn. They should start making slight popping sounds when they are ready. 

2. In a mixing bowl add the seeds, toasted pepitas, salt and rice malt syrup. Stir well until combined and work quickly! The heat from the pepitas will turn the rice malt syrup into a sticky glue. 

3. Place the mixture onto a lined baking tray and pop into the oven at 180 degrees celsius and cook for 15 minutes or until golden. 

4. Remove from the oven and allow to cool completely before cutting. 

Enjoy and don't forget to show me your re-creations or your meal prep on Instagram or Facebook. Tag me @fitfoodandsoul . 

Marika xo 

RecipesMarika Day