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Roasted pumpkin seeds are fun and healthy snack to make with your kids, especially after you just finished carving your pumpkin!
Roasted Pumpkin Seeds
I have fond childhood memories of my mom roasting the pumpkin seeds after we carved our jack-o-lanterns. We would help her make them, and help her eat them too! As an adult, I still love snacking on these crunchy roasted seeds. Nothing fancy, just tossed with some kosher salt and lightly sprayed with a little olive oil. Some people peel the skin off, but I eat them skin and all! Once roasted, enjoy your pumpkin seeds as a snack, or sprinkle them on salads, soups, and other dishes. For a more decadent version, I also have Smokey BBQ Spiced Roasted Pumpkin Seeds. To use the rest of our pumpkin, I also made homemade pumpkin puree to use in some pumpkin recipes.
Health Benefits of Eating Pumpkin Seeds
- Pumpkin seeds are a good source of healthful oils, magnesium, and other nutrients that enhance the health of the heart, bones, and other functions.
- Pumpkin seeds contain antioxidants like carotenoids and vitamin E.
- The seeds also contain omega-3 and omega-6 fatty acids, antioxidants, and fiber.
Ingredients
- Fresh pumpkin seeds from one pumpkin, this also works with butternut, acorn squash, delicata and other winter squashes
- olive oil spray
- Kosher salt, to taste
How To Roast Pumpkin Seeds
- Prepare The Pumpkin Seeds: After removing seeds from the insides of the pumpkin, pull away any pumpkin guts and strings. Place the seeds in a colander and rinse under cold water. Try to remove any remaining pumpkin residue.
- Drying: Spread the seeds out on a towel and pat dry. Allow them to air-dry for a few hours or overnight. This will help in achieving a crispy result.
- Preheat Oven: Preheat your oven to 300°F (165°C).
- Seasoning: Spread the seeds out in a single layer on a sheet pan and spritz all over with olive oil, season all over with salt, to taste. If you wish, you can also use parchment paper.
- Roasting: Bake the seeds in the preheated oven for 20 to 30 minutes, or until golden brown. Make sure to stir or shake the tray every 5 minutes to ensure even roasting and to prevent burning. For crispier seeds, leave them more time.
- Cooling: Once done, remove from the oven and let them cool on the baking sheet. The seeds will become crunchier as they cool.
Pumpkin Seed Flavor Variations:
- Sweet Cinnamon Sugar: Toss seeds with oil, sugar, and cinnamon right after roasting.
- Pumpkin Pie Spice: Toss seeds with oil, sugar, and pumpkin pie spice right after roasting.
- Smokey BBQ Pumpkin Seeds: Toss seeds with onion powder, garlic powder, smoked paprika, cayenne pepper, brown sugar right after roasting. See recipe here.
- Chili Lime: Toss seeds with olive oil spray and Tajin or chili-lime seasoning.
- Spicy Chili: Toss seeds with olive oil spray, chili powder, paprika, and a touch of cayenne.
- Garlic Parmesan: Toss seeds with olive oil spray, garlic powder, and grated parmesan.
- Curry Flavored: Toss seeds with olive oil spray, salt and curry powder.
Storage
Store pumpkin seeds in an airtight container in a cool, dark place for at least 1 week.
More Pumpkin Recipes:
- Pumpkin Butter
- Pumpkin Spice Cream Cheese
- Pumpkin Seed Encrusted Baked Tilapia
- Pumpkin Pecan Banana Bread
- Pumpkin Mac and Cheese with Roasted Veggies
Roasted Pumpkin Seeds
Roasted pumpkin seeds are fun and healthy snack to make with your kids, especially after you just finished carving your pumpkin!
Serving Size: 1 /4 cup
Equipment
- olive oil sprayer or use Bertolli
Ingredients
- fresh pumpkin seeds, from 1 pumpkin
- olive oil spray
- kosher salt, to taste
Instructions
- Remove the seeds from the pumpkin and separate them from the stringy pulp and rinse the seeds in a colander under cold water. Try to remove any remaining pumpkin residue.
- Spread the seeds out on a towel and pat dry. Allow them to air-dry for a few hours or overnight. This will help in achieving a crispy result.
- Preheat the oven to 300F.
- Spread the seeds out evenly on a sheet pan and spritz all over with olive oil, season with salt, to taste.
- Roast the seeds in the preheated oven for 20 to 30 minutes, or until golden brown. Make sure to stir or shake the tray every 5 minutes to ensure even roasting and to prevent burning. For crispier seeds, leave them more time.
- Once done, remove from the oven and let them cool on the baking sheet. The seeds will become crunchier as they cool.
Last Step:
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Pumpkin Seed Flavor Variations:
- Sweet Cinnamon Sugar: Toss seeds with oil, sugar, and cinnamon right after roasting.
- Pumpkin Pie Spice: Toss seeds with oil, sugar, and pumpkin pie spice right after roasting.
- Smokey BBQ Pumpkin Seeds: Toss seeds with onion powder, garlic powder, smoked paprika, cayenne pepper, brown sugar right after roasting.
- Chili Lime: Toss seeds with olive oil spray and Tajin or chili-lime seasoning.
- Spicy Chili: Toss seeds with olive oil spray, chili powder, paprika, and a touch of cayenne.
- Garlic Parmesan: Toss seeds with olive oil spray, garlic powder, and grated parmesan.
- Curry Flavored: Toss seeds with olive oil spray, salt and curry powder.
Nutrition
Serving: 1 /4 cup, Calories: 72 kcal, Carbohydrates: 9 g, Protein: 3 g, Fat: 3.1 g, Saturated Fat: 0.5 g, Sodium: 92 mg, Fiber: 0.4 g
