Roasted Pumpkin Seeds

These roasted pumpkin seeds are great for snacking. They are simple to make and have some good nutrition as well.

Are Pumpkin Seeds Nutritious?

You can either buy pumpkin seeds in bulk or if you are carving up a pumpkin, scoop the seeds out. You are going to want the health benefits of eating pumpkin seeds.

These seeds are great for protecting against the progression of parasites. In fact, I give them to our cows and chickens. Pumpkin seeds are also rich in protein and omega-3 fatty acids. The other nutrients found include manganese, tryptophan, calcium, potassium, magnesium, copper, phosphorus, zinc, and iron. They also contain smaller amounts of B-complex vitamins, vitamin K, and vitamin A. Furthermore, pumpkin seeds have phytosterol, an organic compound that also add to their nutritional value.

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How To Roast Pumpkin Seeds

Roasting your own pumpkin seeds is quite easy, actually. You probably already have everything you need. Well, you might need to go buy the seeds. If so, I buy mine HERE. They are raw and hulless. This means the pumpkin seeds, or pepitas, have a thin membrane encasing the seed. Therefore, it allows for easy consumption without the need for shelling.

1. Place your pumpkin seeds in a colander and rinse thoroughly.
2. Next, spread the seeds out on paper towels and allow to dry completely. I like to pat the seeds with the paper towels. Just make sure you get all of the moisture out. Otherwise, they won’t get as crispy in the oven.
3. Once they are all dry, put them in a bowl. Drizzle olive oil on top. Less is more, here at this step.
4. Now, sprinkle your favorite seasoning blend on top of the pumpkin seeds. Stir it all together.
5. Line a cookie sheet with parchment paper and spread the pumpkin seeds out evenly.
6. Bake at 300 degrees for 10 minutes. Once they are done roasting, allow to cool completely. 
7. Store in a cool, dry place in an airtight container. They will last in the jar for about a week. You can also freeze them for 1-2 months.  

Tools You May Need

Cookie Sheet

Parchment Paper

Olive oil

Airtight Jar

Garlic/Sea Salt Blend

Cayenne Pepper

Spatula

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How To Season Roasted Pumpkin Seeds

There are all kinds of different flavors you can come up with when roasting pumpkin seeds. You’ll always need an oil, which I prefer olive oil. These are some of my favorites:

• Garlic and Sea Salt
• Cayenne Pepper, Smoked Paprika and Sea Salt
• Everything Bagel Seasoning (Trader Joe’s)
• Cinnamon, Nutmeg and Cloves
• Coconut Sugar, Cinnamon and Homemade Vanilla

Get creative and add different spices and seasonings to yours!

Resources:

PubMed – PMID: 35684166 PMCID: PMC9182978 DOI: 10.3390/plants11111394

Organic Facts

Green Packs

Medical Disclaimer: The content on this website is for informational and educational purposes only. It is not intended to provide medical advice or to take the place of such advice or treatment from a personal physician. All readers/viewers of this content are advised to consult their doctors or qualified health professionals regarding specific health questions. Neither Wendy Walker, NTP (Little House Simple Living) nor the publisher of this content takes responsibility for possible health consequences of any person or persons reading or following the information in this educational content. All viewers of this content, especially those taking prescription or over-the-counter medications, should consult their physicians before beginning any nutrition, supplement or lifestyle program.