How to Roast Pumpkin Seeds
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4.4
21 reviews
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How to Roast Pumpkin Seeds
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An easy method for how to roast pumpkin seeds, including three spice blend recipes: Ginger Soy, Brown Sugar Spice, and Maple Chipotle.
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Ingredients
- 2 cups pumpkin seeds
- 1 tablespoon extra-virgin olive oil
- Your choice of seasoning blend below
Ginger Soy:
- 2 tablespoons soy sauce
- 2 teaspoons granulated sugar
- 1½ teaspoons ground ginger
Brown Sugar Spice:
- 2 tablespoons dark brown sugar
- 1 tablespoon water
- 1½ teaspoons ground allspice
- ½ teaspoon salt
- ¼ teaspoon cayenne pepper
Maple Chipotle:
- 2 tablespoons pure maple syrup
- 1 teaspoon chipotle chile powder
- ½ teaspoon ground cumin
- ½ teaspoon salt
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Instructions
- Preheat oven to 300 degrees F. Line a large, rimmed baking sheet with parchment paper; set aside.
- In a medium bowl, combine the pumpkin seeds with the olive oil. In a small bowl, whisk together the ingredients for whichever spice blend you are using, then pour over the pumpkin seeds and stir to combine and evenly coat all of the seeds.
- Spread in a single layer on the baking sheet and bake until the seeds are golden and crunchy, about 20 minutes, stirring halfway through. Allow the seeds to cool for at least 15 minutes before serving.
Notes
- Nutritional values are based on one cup of Ginger Soy pumpkin seeds
- Recipe adapted from Everyday Food
Nutrition Information
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Calories
450kcal
(23%)
Carbohydrates
12g
(4%)
Protein
21g
(42%)
Fat
38g
(58%)
Saturated Fat
6g
(30%)
Sodium
1010mg
(42%)
Potassium
575mg
(16%)
Fiber
4g
(16%)
Sugar
5g
(10%)
Vitamin C
1.2mg
(1%)
Calcium
29mg
(3%)
Iron
6.4mg
(36%)
Nutrition Facts
Serving: 2cups pumpkin seeds
Amount Per Serving
Calories 450 kcal
% Daily Value*
| Calories | 450kcal | 23% |
| Carbohydrates | 12g | 4% |
| Protein | 21g | 42% |
| Fat | 38g | 58% |
| Saturated Fat | 6g | 30% |
| Sodium | 1010mg | 42% |
| Potassium | 575mg | 12% |
| Fiber | 4g | 16% |
| Sugar | 5g | 10% |
| Vitamin C | 1.2mg | 1% |
| Calcium | 29mg | 3% |
| Iron | 6.4mg | 36% |
* Percent Daily Values are based on a 2,000 calorie diet.
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User Reviews
Overall Rating
4.4
21 reviews
Good
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