5 from 9 votes
Roasted Pumpkin Seeds
Roasted pumpkin seeds make for the perfect healthy snack, salad topping, or delicious addition to so many more fall recipes!
Prep Time
5 mins
Cook Time
25 mins
Total Time
30 mins
Servings:
8
servings
Calories:
76 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 1 1/2 cups pumpkin seeds the amount from one medium pumpkin
- 2 teaspoons olive oil
- sea salt plus optional spices
Instructions
- Carve open a circle at the top of the pumpkin and remove the stem.
- Scoop the seeds from your pumpkin. A large spoon or ice cream scoop helps to remove the seeds from their stringy fibers.
- Place the seeds in a colander, and wash with water. Then, place that colander over a bowl of water to remove the stringy pumpkin fibers from the seeds, using your hands. The seeds will naturally rise to the surface.
- Use a kitchen towel to pat the seeds completely dry.
- Preheat your oven to 350F/175C. Transfer the cleaned pumpkin seeds to a baking sheet and spread them out. Toss with olive oil and sea salt. You can also add your favorite spices (see spice options listed above).
- Roast the seeds for 15-20 minutes, stirring every 5 minutes to prevent burning, until they're golden in color.
- Remove them from the oven, allow them to cool for a minute or two, then enjoy!
Cup of Yum
Notes
- To store: if you're planning to eat them within a month, just store them in an airtight container at room temperature. Anytime after that, store in the fridge for up to 3 months.
- To freeze: store in a freezer safe bag or container for up to 6 months. When you're ready to use, just thaw in the refrigerator overnight. Then pop them in the oven for about 10 minutes or until warmed through.
- Note: Small pumpkin seeds may cook faster than larger ones, so do keep an eye on them in the oven.
Nutrition Information
Calories
76kcal
(4%)
Carbohydrates
1g
(0%)
Protein
4g
(8%)
Fat
7g
(11%)
Saturated Fat
1g
(5%)
Sodium
1mg
(0%)
Potassium
97mg
(2%)
Fiber
1g
(4%)
Sugar
1g
(2%)
Vitamin C
1mg
(1%)
Calcium
6mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8 servings
Amount Per Serving
Calories 76
% Daily Value*
| Calories | 76kcal | 4% |
| Carbohydrates | 1g | 0% |
| Protein | 4g | 8% |
| Fat | 7g | 11% |
| Saturated Fat | 1g | 5% |
| Sodium | 1mg | 0% |
| Potassium | 97mg | 2% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin C | 1mg | 1% |
| Calcium | 6mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.