Servings
Font
Back
0 from 0 votes

Taco Roasted Pumpkin Seeds (Keto)

Find out how to clean, dry, and roast pumpkin seeds easily to make a super budget-friendly crunchy, healthy snack or appetizer. Whether you’re carving a Jack-O-Lantern or peeling pumpkin for cooking baby puree, pumpkin pie filling, or more, don’t waste their seeds.  They can render these roasted pumpkin seeds with keto taco seasoning that will satisfy your craving for a salty snack.

Prep Time
10 mins
Cook Time
10 mins
Total Time
40 mins
Servings: 6 people
Calories: 111 kcal
Course: Appetizer
Cuisine: Mexican

Ingredients

  • 1 ½ cups pumpkin seeds washed and dry
  • 1 tablespoon olive oil
  • 1 tablespoon homemade keto taco seasoning or store-bought
  • salt only if needed

Instructions

    Cup of Yum
  1. Remove the Seeds: Use a large metal spoon or ice cream scoop to remove the seeds and stringy fibers.
  2. Wash and Dry the Pumpkin Seeds: Place the seeds into a colander or large sieve, wash them well under running water and remove any strings attach to them. Make sure to use a strainer to cover the sink drain to prevent clogging. Then, spread the seeds out on a clean kitchen cloth and let them dry overnight.
  3. Season the Seeds: In a bowl, toss the seeds with olive oil, taco seasoning, and salt (if needed). Taste one seed to adjust the salt if needed.
  4. Roast the Seeds: Preheated oven at 375°F (190ºC). Spread the seeds evenly onto a baking sheet lined with parchment paper or a lightly greased cookie sheet for even roasting.
  5. Bake them for about 15 to 30 minutes, depending on the size of the seeds. Toss them at least once halfway through for even browning. They are ready when they get a nutty aroma and golden brown color!
  6. Enjoy them either warm or at room temp.

Notes

  • STORAGE:
  • Before roasting: Store clean and dry raw pumpkin seeds in a sealed bag in the fridge for up to 2 days, or freeze them for up to 1 month.  
  • After roasting: Let them cool completely and store them in an airtight container or sealed bag for 2-3 days at room temperature, or for up to 7 days in the fridge. Freeze them for up to 3 months!
  • Let them thaw in the fridge and reheat them at a preheated oven at 300° F until hot (about 5-10 minutes).

Nutrition Information

Calories 111kcal (6%) Carbohydrates 2g (1%) Protein 5g (10%) Fat 10g (15%) Saturated Fat 2g (10%) Polyunsaturated Fat 4g Monounsaturated Fat 4g Sodium 35mg (1%) Potassium 129mg (4%) Fiber 1g (4%) Vitamin A 42IU (1%) Calcium 7mg (1%) Iron 1mg (6%)

Nutrition Facts

Serving: 6people

Amount Per Serving

Calories 111

% Daily Value*

Calories 111kcal 6%
Carbohydrates 2g 1%
Protein 5g 10%
Fat 10g 15%
Saturated Fat 2g 10%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 4g 20%
Sodium 35mg 1%
Potassium 129mg 3%
Fiber 1g 4%
Vitamin A 42IU 1%
Calcium 7mg 1%
Iron 1mg 6%

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