Roasted Pumpkin Seeds are a fun and healthy snack to make with your kids, especially after you’ve finished carving your pumpkin!
Roasted Pumpkin Seeds
I have fond childhood memories of my mother roasting pumpkin seeds after making our jack-o’-lanterns. We’ll help them make them, and help them eat them too! As an adult, I still love snacking on these crunchy roasted seeds. Nothing fancy, just a little kosher salt added and a drizzle of olive oil. Some people skin them, but I eat their 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 Smoky BBQ Spicy Roasted Pumpkin Seeds. To use up our leftover pumpkin, I also made this Homemade Pumpkin Puree To use in some pumpkin recipes.
Health Benefits of Eating Pumpkin Seeds
- Pumpkin seeds are a good source of healthy oils, magnesium and other nutrients that enhance heart health, 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.
Material
- Pumpkin seeds fresh from a pumpkin, this also works with butternut, acorn squash, delicata and other winter squash
- olive oil spray
- Kosher salt, to taste
How to Roast Pumpkin Seeds
- Prepare Pumpkin Seeds: After removing the seeds from inside the pumpkin, remove the stem and strings of the pumpkin. Place the seeds in a colander and rinse with cold water. Try to remove any leftover pumpkin remains.
- drying: Spread the seeds on a towel and pat dry. Let them air dry for a few hours or overnight. This will help in getting crisp results.
- Preheat oven: Preheat your oven to 300°F (165°C).
- Spices: Spread the seeds in a single layer on a sheet pan and drizzle olive oil all over, adding salt to taste. If you want, you can also use parchment paper.
- roastBake 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 in longer.
- coolant:Once done, remove from the oven and let them cool on the baking sheet. The seeds will become crunchy once they cool.
Variation in taste of pumpkin seeds:
- sweet cinnamon sugar: Immediately after roasting, mix the seeds with oil, sugar and cinnamon.
- pumpkin pie spice: Immediately after roasting, toss the seeds with the oil, sugar and pumpkin pie spice.
- Smoky BBQ Pumpkin Seeds: Immediately after roasting, combine the seeds with onion powder, garlic powder, smoked paprika, cayenne pepper, brown sugar. See the recipe here.
- Chile Lime: Toss the seeds with a spray of olive oil and tajine or chili-lemon seasoning.
- spicy chili: Toss the seeds with olive oil spray, chili powder, paprika, and a little cayenne.
- Garlic Parmesan: Mix the seeds with olive oil spray, garlic powder and grated Parmesan.
- curry flavored: Mix the 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:
- Remove the seeds from the pumpkin and separate them from the fibrous pulp and wash the seeds in a colander under cold water. Try to remove any leftover pumpkin remains.
- Spread the seeds on a towel and pat dry. Let them air dry for a few hours or overnight. This will help in getting crisp results.
- Preheat oven to 300F.
- Spread the seeds evenly on a sheet pan and drizzle with olive oil and 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 in longer.
- Once done, remove from the oven and let them cool on the baking sheet. The seeds will become crunchy once they cool.
last stage:
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Variation in taste of pumpkin seeds:
- Sweet Cinnamon Sugar: Immediately after roasting, mix the seeds with oil, sugar and cinnamon.
- pumpkin pie spice: Immediately after roasting, toss the seeds with the oil, sugar and pumpkin pie spice.
- Smoky BBQ Pumpkin Seeds: Immediately after roasting, mix the seeds with onion powder, garlic powder, smoked paprika, cayenne pepper, brown sugar.
- Chile Lime: Toss the seeds with a spray of olive oil and tajine or chili-lemon seasoning.
- Spicy Chili: Toss the seeds with a spray of olive oil, chili powder, paprika, and a little cayenne.
- Garlic Parmesan: Mix the seeds with olive oil spray, garlic powder and grated Parmesan.
- Curry flavour: Toss the seeds with olive oil spray, salt and curry powder.
to serve: 1 /4 cups, Calories: 72 kilo calorie, Carbohydrates: 9 Yes, Protein: 3 Yes, thick: 3.1 Yes, Saturated fat: 0.5 Yes, Sodium: 92 MG, Fiber: 0.4 Yes