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Roasted Pumpkin Seeds
The best roasted pumpkin seed recipe! Crispy, crunchy, and never soggy, with the perfect blend of sweet, savory, and spicy seasonings.
Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 1 cup
Calories: 27 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 1 cup raw pumpkin seeds
- 1 ½ teaspoons extra-virgin olive oil
- 1 teaspoon honey or pure maple syrup
- ½ teaspoon chili powder
- ¼ teaspoon kosher salt
- ¼ teaspoon garlic powder
- ⅛ teaspoon ground cinnamon or cayenne optional
Instructions
- Use a spoon or your hands (if you're carving a jack-o-lantern) to remove the seeds and pulp from a pumpkin.
- To clean the pumpkin seeds: While the pumpkin pulp is still wet on the seeds, place them in a bowl and cover with cold water. With your hands, swish the seeds around and remove any large bits of pulp (this softens the seeds and makes them easier to clean more completely). Drain into a colander, then continue rinsing until clean. To dry, spread the pumpkin seeds onto a clean kitchen towel or layer of paper towels. Pat very dry, changing the towels as needed.
- To roast, preheat the oven to 300°F. Line a large, rimmed baking sheet with parchment paper.
- Place the clean, dry seeds in a medium mixing bowl. Drizzle with the oil and honey. Sprinkle with the chili powder, garlic powder, and cinnamon or cayenne. Toss until the seeds are evenly coated, then spread them into an even layer on the prepared baking sheet, breaking apart any seeds that have stuck together.
- Roast pumpkin seeds until they are light golden brown and fragrant, about 40 to 45 minutes, tossing every 15 minutes. Let cool and enjoy!
Cup of Yum
Notes
- TO STORE: Store roasted pumpkin seeds in an airtight container at room temperature for up to 2 weeks, or in the refrigerator for up to 3 months. TO REHEAT: Let the roasted pumpkin seeds come to room temperature before eating. TO FREEZE: Place the seeds in a zip-top freezer bag or in an airtight container and freeze for up to 6 months.
- TO STORE: Store roasted pumpkin seeds in an airtight container at room temperature for up to 2 weeks, or in the refrigerator for up to 3 months.
- TO REHEAT: Let the roasted pumpkin seeds come to room temperature before eating.
- TO FREEZE: Place the seeds in a zip-top freezer bag or in an airtight container and freeze for up to 6 months.
Nutrition Information
Serving
2tablespoons
Calories
27kcal
(1%)
Carbohydrates
1g
(0%)
Protein
1g
(2%)
Fat
2g
(3%)
Saturated Fat
0.4g
(2%)
Polyunsaturated Fat
1g
Monounsaturated Fat
1g
Trans Fat
0.003g
Potassium
34mg
(1%)
Fiber
0.3g
(1%)
Sugar
0.4g
(1%)
Vitamin A
19IU
(0%)
Vitamin C
0.1mg
(0%)
Calcium
2mg
(0%)
Iron
0.4mg
(2%)
Nutrition Facts
Serving: 1cup
Amount Per Serving
Calories 27
% Daily Value*
| Serving | 2tablespoons | |
| Calories | 27kcal | 1% |
| Carbohydrates | 1g | 0% |
| Protein | 1g | 2% |
| Fat | 2g | 3% |
| Saturated Fat | 0.4g | 2% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 1g | 5% |
| Trans Fat | 0.003g | 0% |
| Potassium | 34mg | 1% |
| Fiber | 0.3g | 1% |
| Sugar | 0.4g | 1% |
| Vitamin A | 19IU | 0% |
| Vitamin C | 0.1mg | 0% |
| Calcium | 2mg | 0% |
| Iron | 0.4mg | 2% |
* Percent Daily Values are based on a 2,000 calorie diet.