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How to Roast Pumpkin Seeds
Learn how to roast (and eat!) pumpkin seeds. This tutorial includes the oven method for simple salt-roasted seeds, with ideas on different flavors!
Prep Time
1 hr
Cook Time
mins
Total Time
1 hr 40 mins
Servings: 4 servings
Calories: 120 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 1 cup raw pumpkin seeds
- 1 tablespoon olive oil
- ½ teaspoon kosher salt
Instructions
- Place pumpkin seeds in a colander and use your hands to agitate the pulp and fibers and remove from the seeds. Dry very well with a towel.
- Preheat oven to 300°F and line a baking sheet with parchment paper.
- Place the seeds on the prepared sheet pan. Toss with the olive oil and salt to combine and bake until golden brown, about 40-45 minutes, stirring occasionally.
Cup of Yum
Notes
- Tip: Toss your pumpkin seeds every 10 minutes to get an even roast all the way around.
Nutrition Information
Calories
120kcal
(6%)
Carbohydrates
2g
(1%)
Protein
5g
(10%)
Fat
11g
(17%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
5g
Trans Fat
0.01g
Sodium
292mg
(12%)
Potassium
130mg
(4%)
Fiber
1g
(4%)
Sugar
0.2g
(0%)
Vitamin A
3IU
(0%)
Vitamin C
0.3mg
(0%)
Calcium
8mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4servings
Amount Per Serving
Calories 120
% Daily Value*
| Calories | 120kcal | 6% |
| Carbohydrates | 2g | 1% |
| Protein | 5g | 10% |
| Fat | 11g | 17% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 5g | 25% |
| Trans Fat | 0.01g | 1% |
| Sodium | 292mg | 12% |
| Potassium | 130mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 0.2g | 0% |
| Vitamin A | 3IU | 0% |
| Vitamin C | 0.3mg | 0% |
| Calcium | 8mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.