5 from 15 votes
Roasted Pumpkin Seeds
Roasted Pumpkin Seeds offer a crunchy, savory snack made from fresh raw pumpkin seeds tossed with olive oil and salt, then toasted until golden. The simple seasoning highlights the natural nutty flavor and provides a satisfying crisp texture. This recipe works well as a way to use fresh pumpkin seeds or squash seeds, making a healthy snack or garnish.
Prep Time
5 mins
Cook Time
15 mins
Total Time
20 mins
Servings:
6
(1/2 cup) servings
Calories:
131 kcal
Course:
Snacks
Cuisine:
American
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.
Cup of Yum
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
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%)
Nutrition Facts
Serving: 6 (1/2 cup) servings
Amount Per Serving
Calories 131
% 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.