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5.0 from 6 votes

Roasted Pumpkin Seeds

Don't toss your pumpkin seeds! Roasted pumpkin seeds make for a healthy and delicious fall snack. They're crunchy, salty and so easy to make with just 3 ingredients.

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 4 -8
Calories: 194 kcal
Course: Snacks
Cuisine: American

Ingredients

  • 1-2 cups pumpkin seeds (or whatever you get from one pumpkin
  • 2 teaspoons olive oil 1 teaspoon for every cup of seeds
  • ½ teaspoon salt

Instructions

    Cup of Yum
  1. Preheat oven to 300°F
  2. Separate seeds from the stringy fibery pumpkin innards. For best results, do it just after you've scooped out the seeds from the pumpkin and before the pulp has dried. 
  3. Put the pulp and seeds into a large bowl of water, and work the pulp away from the seeds with your fingers, picking out the strings and pumpkin bits that cling on. Drain water and place seeds on paper towels or a dish towel to dry. 
  4. Once dry, toss seeds in olive oil and salt until all the seeds are coated. 
  5. Line a baking tray with parchment paper and transfer seeds onto the tray. 
  6. Roast pumpkin seeds for 45 minutes or until golden brown, stirring occasionally. The cook time will depend on the size of the pumpkin seeds so be sure to watch them carefully so they don’t burn. 

Notes

  • To store: Store in an airtight container at room temperature (preferably in a cool, dark location) for 1-2 weeks or in the fridge for up to 1 month.
  • To freeze: Store in a freezer-safe bag or container in the freezer for up to 3 months. They might not be as crisp after thawing from the freezer, but you can pop them in the oven for about 10 minutes to crisp them back up!

Nutrition Information

Serving 1/4 cup Calories 194kcal (10%) Carbohydrates 6g (2%) Protein 8g (16%) Fat 17g (26%) Polyunsaturated Fat 1g Sodium 291mg (12%) Fiber 2g (8%)

Nutrition Facts

Serving: 4-8

Amount Per Serving

Calories 194

% Daily Value*

Serving 1/4 cup
Calories 194kcal 10%
Carbohydrates 6g 2%
Protein 8g 16%
Fat 17g 26%
Polyunsaturated Fat 1g 6%
Sodium 291mg 12%
Fiber 2g 8%

* Percent Daily Values are based on a 2,000 calorie diet.