Roasted Pumpkin Seeds

Roasted Pumpkin Seeds

Perfect for snack time, roasting your own pumpkin seeds is simple, tasty and fun. We give you a few options for spicing up these crunchy goodies, or feel free to make your own spice combinations.


Ingredients: 1 medium pumpkin4 cups water1 tablespoon extra-virgin olive oilMethod: Preheat oven to 250°F. Cut off top 3 to 4 inches of pumpkin then scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked then transfer to a strainer and rinse well. (You should have about 2 cups of seeds.)



In a medium pot, bring water to a boil. Add seeds, reduce heat and boil gently for 10 minutes. Drain well then transfer to a paper towel-lined sheet tray and pat dry.


Transfer seeds to a medium bowl, toss with oil and spread out in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about 1 hour total. (They will become crispier as they cool.) Set aside to let cool completely then shell or eat whole. 




For spicy pumpkin seeds, mix 1/2 teaspoon each garlic salt, cumin, coriander and cardamom with seeds and oil before roasting. 
For sweet pumpkin seeds, mix 1 teaspoon each ground cinnamon, cloves and ginger and 1 1/2 tablespoons dark brown sugar with seeds and oil before roasting.

Nutritional Info:

Per Serving:Serving size: 2 Tablespoons, 130 calories (100 from fat), 12g total fat, 2g saturated fat, 0mg cholesterol, 0mg sodium, 3g carbohydrate (1g dietary fiber, 0g sugar), 5g protein