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How To Roast Pumpkin Seeds
Roasting pumpkin seeds is as simple as it is delicious. We will show you how to roast pumpkin seeds, share our best tips, and more!
Prep Time
40 mins
Cook Time
40 mins
Total Time
1 hr
Servings: 4
Calories: 107 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 1 cup pumpkin seeds
- 4 cups water
- 1 tablespoon salt
- 2 teaspoons extra virgin olive oil or to taste
- salt to taste
Instructions
- Place seeds in a large bowl of water and "swish" with your hands to release seeds from fibers. The seeds should float to the top. Remove seeds from the bowl using a spoon or your hand. Rinse pumpkin seeds, removing any remaining fibrous strands.
- Place seeds in a bowl with 4 cups water and 1 tablespoon salt. Stir to combine. Cover and soak seeds overnight at room temperature. If you want to speed up the process you can boil the seeds in the water and salt for 10 minutes.
- Preheat oven to 375 degrees F. Remove seeds from the water and dry in a sieve or pat dry.
- When seeds are dry, toss with olive oil and a little salt (to taste) and place on a baking sheet. Bake for 20 minutes, moving seeds around and flipping them over every 5 minutes until they are crispy and very lightly golden brown. Depending on the size of your seeds this may not take the full 20 minutes so watch them closely.
- Remove from oven try one of the seeds and add more seasoning if necessary. Serve warm or allow to cool
Cup of Yum
Notes
- Seasonings change:
- Get creative and spice up your pumpkin seeds with these different flavor combinations!
- Sweet and Spicy: A little sweet and a little savory with a little kick! Check out our full recipe!
- Southwest Style: Add a little taco seasoning and toss with a few drops of lime
- Buffalo Style: Toss with some ranch powder and buffalo-style wing sauce to taste
- Cinnamon-Sugar: Stir seeds into some melted butter and toss with a little cinnamon and sugar
- Parmesan: Give your seeds an Italian flair with a little garlic powder and grated parmesan cheese
- Ranch-flavored: Toss with ranch dressing powder
Nutrition Information
Calories
107kcal
(5%)
Carbohydrates
2g
(1%)
Protein
5g
(10%)
Fat
10g
(15%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
4g
Monounsaturated Fat
4g
Trans Fat
1g
Sodium
1757mg
(73%)
Potassium
130mg
(4%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin A
3IU
(0%)
Vitamin C
1mg
(1%)
Calcium
16mg
(2%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 107
% Daily Value*
| Calories | 107kcal | 5% |
| Carbohydrates | 2g | 1% |
| Protein | 5g | 10% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Sodium | 1757mg | 73% |
| Potassium | 130mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 3IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 16mg | 2% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.