Roasted Pumpkin Seeds
User Reviews
5
Roasted Pumpkin Seeds
Description
This recipe uses 1 1/2 cups of pumpkin seeds cleaned of fibrous strings and pulp. The seeds are mixed with olive oil and salt to coat, then spread evenly on a parchment-lined baking sheet. Roasting at 350°F for about 15 minutes with regular flipping ensures even toasting and crispness without burning. The result is a crunchy seed snack with a light olive oil flavor and seasoning.
The seeds come out toasted and golden with a clean taste enhanced by the salt. Roasted pumpkin seeds can be enjoyed alone as a snack, sprinkled over salads, soups, or incorporated into trail mixes. They provide a nutritious and flavorful way to use seeds left over from pumpkin or squash prep.
Fresh pumpkin seeds from a pumpkin work best but this method also suits squash seeds. Roasted seeds store well for up to a month at room temperature in an airtight container, or longer refrigerated or frozen. Cooling fully before storage prevents sogginess. This recipe yields about 1 1/2 cups but can be adjusted according to seed quantity.
Ingredients
- 1 1/2 cup pumpkin seeds fibrous strings and pulp removed (see note 1, raw
- 2 tablespoons olive oil
- 1 teaspoon salt
Instructions
- Preheat oven to 350 degrees. Prepare a rimmed baking sheet with a piece of parchment paper.
- In a medium bowl, stir together pumpkin seeds and olive oil. Sprinkle salt and mix thoroughly.
- Spread seeds evenly on prepared baking sheet and bake until seeds are toasted, flipping seeds over every five minutes, about 15 minutes total. Remove from oven and cool completely.
Notes
- Fresh pumpkin seeds straight from the pumpkin provide the best flavor and texture for roasting.
- This recipe can also be applied to squash seeds, though yield may be less.
- Store cooled roasted seeds in an airtight container at room temperature for up to one month, or refrigerate for up to three months.
- Roasted pumpkin seeds can be frozen for up to six months to retain freshness.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6(1/2 cup) servings
Amount Per Serving
Calories 131 kcal
% Daily Value*
| Serving | 0.5cup | |
| Calories | 131kcal | 7% |
| Carbohydrates | 2g | 1% |
| Protein | 5g | 10% |
| Fat | 13g | 20% |
| Saturated Fat | 2g | 10% |
| Sodium | 389mg | 16% |
| Potassium | 129mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin C | 1mg | 1% |
| Calcium | 7mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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