5 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
45 mins
Total Time
1 hr
Servings:
4
-8
Calories:
194 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 1-2 cups pumpkin seeds
- 2 teaspoons olive oil 1 teaspoon for every cup of seeds
- ½ teaspoon salt
Instructions
- Preheat oven to 300°F
- 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.
- 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.
- Once dry, toss seeds in olive oil and salt until all the seeds are coated.
- Line a baking tray with parchment paper and transfer seeds onto the tray.
- 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.
Cup of Yum
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
(6%)
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.