5.0 from 27 votes
Roasted Pumpkin Seeds
Roasted Pumpkin Seeds are the perfect way to use seeds from your homemade pumpkin recipes or carving creations. These crunchy seeds are tasty and nutritious.
Prep Time
15 mins
Cook Time
1 hr
Total Time
1 hr 15 mins
Servings: 6 people (makes 1 1/2 cups)
Calories: 101 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 1 1/2 cups pumpkin seeds from 1 large or 2-3 small sugar pumpkins
- 4 cups water
- 1 Tbsp fine sea salt plus more for sprinkling
- 2 tsp extra virgin olive oil
Instructions
- Preheat oven to 300°F. Remove the top of the pumpkin, cutting into it at an angle towards the stem. Use a large metal spoon to scrape out the seeds.
- Submerge the seeds in water and pick out the strings and pumpkin debris, then drain.
- In a large saucepan, add 4 cups water and 1 Tbsp salt. Add the pumpkin seeds, bring to a boil, and continue boiling for 10 minutes then drain and thoroughly pat dry with a kitchen towel.
- Drizzle a rimmed baking sheet with extra virgin olive oil. Add the pumpkin seeds and stir to coat in oil. Spread the seeds in a single layer and sprinkle with salt.
- Bake at 300°F for 30-40 minutes, depending on the size of your seeds, stirring every 15 minutes. Remove from the oven when they are barely golden and have reached your desired crispness.
Cup of Yum
Nutrition Information
Calories
101kcal
(5%)
Carbs
2g
Protein
5g
(10%)
Fat
9g
(14%)
Saturated Fat
2g
(10%)
Polyunsaturated Fat
3g
Monounsaturated Fat
4g
Trans Fat
0.01g
Sodium
1172mg
(49%)
Potassium
130mg
(4%)
Fiber
1g
(4%)
Sugar
0.2g
(0%)
Vitamin A
3IU
(0%)
Vitamin C
0.3mg
(0%)
Calcium
13mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 6people (makes 1 1/2 cups)
Amount Per Serving
Calories 101
% Daily Value*
| Calories | 101kcal | 5% |
| Carbs | 2g | |
| Protein | 5g | 10% |
| Fat | 9g | 14% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.01g | 1% |
| Sodium | 1172mg | 49% |
| Potassium | 130mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 0.2g | 0% |
| Vitamin A | 3IU | 0% |
| Vitamin C | 0.3mg | 0% |
| Calcium | 13mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.