Roasted Pumpkin Seeds Recipe
User Reviews
5
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Prep Time
20 mins
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Cook Time
30 mins
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Total Time
50 mins
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Servings
1 cup
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Calories
107 kcal
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Course
Snacks
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Cuisine
North American
Roasted Pumpkin Seeds Recipe
Description
The process begins by separating pumpkin seeds from pulp and washing them thoroughly to remove residue. Boiling the seeds briefly in salted water helps season and soften them slightly, which improves texture when roasted. After draining and drying, the seeds are tossed with oil and optional seasoning mixes, then spread in a single layer on a baking sheet.
They roast in a moderate oven temperature for around 30 minutes with stirring to ensure even cooking and crispness. Different seasoning options cater to various flavor profiles: cheesy and savory nacho, sweet-spiced pumpkin pie, aromatic curry with raisins, smoky BBQ, or herbaceous Italian with Parmesan. Adding cheese shortly before the end preserves its flavor and texture.
Roasted pumpkin seeds offer a crunchy, flavorful snack using pumpkin leftovers and can be stored for later use or sprinkled on salads and soups.
Ingredients
Roasted Pumpkin Seeds
- 1 cup pumpkin seeds
- 1 tablespoon plus ½ teaspoon salt divided
- 2 teaspoons neutral cooking oil OR the oil listed in the seasonings below, generic cooking oil
- Optional: 1 of the seasoning mixes
Roasted Pumpkin Seed Seasonings
Nacho
- 2 tablespoons nutritional yeast
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
- ¼ teaspoon chili powder
- ¼ teaspoon salt
Pumpkin Pie
- 1 tablespoon coconut sugar or brown sugar
- 1 teaspoon pumpkin pie spice
Curry
- 2 teaspoons coconut oil melted
- 1 teaspoon curry powder
- 2 tablespoons raisins add when the pumpkin seeds come out of the oven
BBQ
- 1 teaspoon chili powder
- 1 teaspoon coconut sugar
- ½ teaspoon garlic powder
- ½ teaspoon onion powder
Italian
- 2 teaspoons olive oil
- 1 teaspoon Italian seasoning
- 2 tablespoons Parmesan Cheese mix into pumpkin seeds 5 minutes before they're removed from the oven, grated
Instructions
- Preheat your oven to 350 degrees. Line a baking sheet with parchment paper.
- Separate the pumpkin seeds from any large pieces of pumpkin pulp. Place the seeds into a large bowl and cover with a few inches of water. Use your hands to mix and wash the seeds. Let the seeds sit for a few minutes so the pulp sinks to the bottom of the bowl.
- Scoop the seeds out of the bowl with a slotted spoon and place them into a medium-sized pot. Cover the seeds with a few inches of water and add the tablespoon of salt. Bring to a boil over high heat then reduce the heat and simmer for 10 minutes.
- Strain the seeds through a fine-mesh sieve then lay them on a few sheets of paper towel or a fuzz-free dish towel. Dab them with the towel to remove some of the moisture.
- Place the pumpkin seeds into a bowl and toss with the remaining ½ teaspoon of salt, the oil, and if using, the seasonings and mix well. Lay them in a single layer on the baking sheet.
- Bake for 30 minutes, stirring the seeds halfway. To test if they're done, remove a pumpkin seed and let it cool for a few minutes. If it's crunchy, it's ready to eat. If not, put them back into the oven for another 10 minutes.
Nutrition Information
Show DetailsNutrition Facts
Serving: 1cup
Amount Per Serving
Calories 107 kcal
% Daily Value*
| Serving | 1 serving = ¼ cup | |
| Calories | 107kcal | 5% |
| Carbohydrates | 2g | 1% |
| Protein | 5g | 10% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Polyunsaturated Fat | 4g | 24% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 1g | 50% |
| Sodium | 582mg | 24% |
| Potassium | 130mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 1g | 2% |
| Vitamin A | 3IU | 0% |
| Vitamin C | 1mg | 1% |
| Calcium | 8mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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