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Toasted Pumpkin Seeds
We love this Toasted Pumpkin Seed recipe because it's super easy and perfect for nut-free schools. Whenever you have a craving for nuts, try this recipe instead!
Cook Time
mins
Total Time
20 mins
Servings: 8
Calories: 94 kcal
Course:
Snacks
Cuisine:
American
Ingredients
- 2 cups pumpkin seeds or pepitas
- cooking oil or spray
- sea salt, to taste
Instructions
- Preheat oven to 400°F.
- Spray a cookie sheet with a thick coating of cooking oil and evenly place the pumpkin seeds on the sheet. Lightly sprinkle pumpkin seeds with salt.
- Bake for 10 minutes.
- Stir the seeds and cook another 10-15 minutes or until golden and crispy (make sure to keep an eye on them in the last few minutes of cooking so they don’t burn).
- Cool and serve.
Cup of Yum
Notes
- Dry Thoroughly: The drier your seeds, the crispier they’ll turn out! If they’re still damp, they’ll steam instead of toast.
- Customize Your Seasoning: Don’t limit yourself! My kids love when I toss the seeds in a little soy sauce before I roast them. Feel free to experiment! Try different seasonings like garlic powder, curry powder, or even cinnamon sugar for a sweet twist.
- Keep an Eye Out: Make sure to keep an eye on your pumpkin seeds in the last few minutes of cooking so they don’t burn. Pepitas may take less time since they're already hulled.
- Store for Later: Toasted pumpkin seeds will stay fresh in an airtight container for up to a week, so make a big batch and snack on them all week long.
Nutrition Information
Calories
94kcal
(5%)
Carbohydrates
2g
(1%)
Protein
5g
(10%)
Fat
8g
(12%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
3g
Monounsaturated Fat
3g
Trans Fat
0.01g
Sodium
146mg
(6%)
Potassium
129mg
(4%)
Fiber
1g
(4%)
Sugar
0.2g
(0%)
Vitamin A
3IU
(0%)
Vitamin C
0.3mg
(0%)
Calcium
7mg
(1%)
Iron
1mg
(6%)
Nutrition Facts
Serving: 8Serving
Amount Per Serving
Calories 94
% Daily Value*
| Calories | 94kcal | 5% |
| Carbohydrates | 2g | 1% |
| Protein | 5g | 10% |
| Fat | 8g | 12% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 3g | 18% |
| Monounsaturated Fat | 3g | 15% |
| Trans Fat | 0.01g | 1% |
| Sodium | 146mg | 6% |
| Potassium | 129mg | 3% |
| Fiber | 1g | 4% |
| Sugar | 0.2g | 0% |
| Vitamin A | 3IU | 0% |
| Vitamin C | 0.3mg | 0% |
| Calcium | 7mg | 1% |
| Iron | 1mg | 6% |
* Percent Daily Values are based on a 2,000 calorie diet.