Spiced Pumpkin Wedges

Spiced pumpkin wedges are oven-roasted to perfection with warming spices that draw out their natural sweetness, then finished with a crunch of toasted pumpkin and sunflower seeds. This no-fuss, flavour-packed side pairs beautifully with roasted chicken, turkey, or even as a breakfast companion to poached, fried, or scrambled eggs — a wholesome, gluten-free, lower-carb alternative to toast that’s every bit as satisfying.

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Spiced Pumpkin Wedges

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Prep Time 10

Cook Time 50

Total Time 1

Course Sides

Servings 8

Nutritional Profile

Wholesome Human Hero Ingredient: Pumpkin and Pumpkin Seeds

All varieties of pumpkin are incredibly nutritious, rich in fibre and packed with essential vitamins. Pumpkin is especially high in beta-carotene (converted to vitamin A in the body) and vitamin C, both known to support a strong immune system.

Pumpkin seeds are more than just a snack, they’re a plant-based source of healthy fats and make a nourishing topping for veggies and salads. Seeds like pumpkin and sunflower are nutrient-dense powerhouses, loaded with fibre and heart-healthy monounsaturated and polyunsaturated fats. They support blood sugar balance, bone strength, healthy skin, and good digestion.

Ingredients

½ large pumpkin, to make approx. 16 wedges, cut into 1.5cm wedges
2 tbsp extra virgin olive oil
2 cloves garlic, finely grated
2-3 cm knob of fresh ginger, finely grated
1 tsp cumin, grounded
½ tsp coriander, grounded
1 tsp smoked paprika powder
½ tsp turmeric powder
½ tsp sea salt
Black Pepper, to season
1 tbs sunflower seeds, toasted
1 tbs pumpkin seeds, pepitas, toasted

Instructions

PREHEAT oven to 180-200℃. Line two baking trays with bleach-free parchment paper.
CUT pumpkin into 1.5cm wedges, remove skin and seeds.
MIX in a small bowl to make a spice paste, the grated garlic, ginger, oil, all the spices and salt.
RUB the paste into each wedge and lay on a baking tray in a single layer
SEASON well with black pepper and place in the oven.
TOAST the seeds while the wedges are roasting in a small non-stick pan.
ROAST the wedges till soft on the inside and slightly crispy around the edges.
SERVE with a sprinkle of toasted seeds.

Keyword Pumpkin, Pumpkin wedges, Roast Pumpkin, Roast Vegetables

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Inspiration and tips

Best pumpkins to use are Kent, Jap and Butternut varieties
Delicious as a breakfast side with poached, scrambled or fried eggs.
Serve with a Yoghurt Mayo or Tahini dipping sauce (link to recipe)
Pumpkin is so versatile and complements well with all roast meats, and is versatile to be served cold to spice up and add substance to your green salads.