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Roasted Pumpkin Seeds

Roasted pumpkin seeds are a delicious snack, packed with fiber, vitamins, and minerals. All you need is a little oil, a little salt, and a little heat.

Roasted Pumpkin Seeds.

Pumpkin seeds are often the first thing to go when opening up a pumpkin. Along with the strings, pumpkin seeds get scooped out and promptly tossed in the trash. But did you know that these tiny, oval-shaped seeds come packed with tons of nutrition — not to mention they make for a delicious snack?

Pumpkin seeds are flat, green seeds that typically have white-yellowish shells. Also known as “pepita,” a Spanish-Mexican term, pumpkin seeds have been associated with various health benefits, not the least of which are improved heart health, prostate health, and even protection against certain cancers. This is because pumpkin seeds are high in antioxidants and contain nutrients such as magnesium, fiber, tryptophan (an amino acid that helps improve sleep), zinc, iron, and fatty acids.

Moreover, pumpkin seeds are easy to turn into a snack that you can happily munch on while working, studying, or watching a movie. If you’ve been looking for a healthier, better alternative to store-bought popcorn or commercial chips, roasted pumpkin seeds can definitely satisfy the munchies. If you’re on a diet, you can make roasted pumpkin seeds your light snack without feeling any guilt.

All you need to prepare roasted pumpkin seeds is a little oil, a bit of salt, and some heat. You don’t need to grow special pumpkins if you want to make roasted pumpkin seeds as any will do! Just remember that it’s best to dry these seeds overnight, so plan ahead if you’re thinking of sharing your roasted pumpkin seeds for an upcoming Halloween party.

Easy, simple, and convenient, roasted pumpkin seeds will work for just about anyone looking for a healthy dose of crunch. You can even put a bunch of these roasted seeds inside a small bag, which you can offer to kids — just in time for Trick or Treat!

Roasted Pumpkin Seeds.

Roasted Pumpkin Seeds

The first thing you do when you open up a pumpkin is scoop out the stringy middle and take out the seeds. But don’t throw those seeds away! Pumpkin seeds are a delicious snack, packed with fiber, vitamins, and minerals. All you need is a little oil, a little salt, and a little heat.

You don’t need any special pumpkin to get seeds for roasting. You can use the seeds from that jack-o’-lantern you just made.

  • Author: Norann Oleson
  • Prep Time: 30 minutes
  • Cooling Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: 1 hour 30 minutes
  • Yield: Serves 6
  • Category: Appetizers


  • 1 1/2 cups raw pumpkin seeds
  • 2 teaspoons olive oil
  • 1/2 teaspoon garlic salt
  • Non-stick cooking spray


  1. Scrape out the seeds and strings from your pumpkin.
  2. Put the seeds in a colander.
  3. Put the colander in the sink and run cool water over the seeds.
  4. Sort through the seeds and remove as much of the stringy fiber as you can. (You can compost the fiber or throw it out.)
  5. Spread the rinsed seeds on a baking sheet with short sides (not a flat cookie sheet as the seeds could slide right off).
  6. Leave the baking sheet out on your counter or in a cool oven overnight so the seeds can dry. Damp seeds don’t roast well.
  7. The next day, pick through your seeds and remove any remaining stringy fibers.
  8. Preheat your over to 325 degrees F.
  9. Spray a clean rimmed baking sheet with cooking spray.
  10. Toss the pumpkin seeds in a bowl with the olive oil and garlic salt.
  11. Spread the seeds out on the prepared baking sheet.
  12. Bake for 20 to 30 minutes, or until the seeds are golden brown. Stir halfway through.

Have you tried this recipe? It’s so easy and delicious and makes a perfect snack—please tell us how it turned out for you.


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