Roasted Pumpkin Seeds

By Avera

  • 2 cups whole raw pumpkin seeds

  • 1 tablespoon melted butter or oil

  • salt to taste

  1. Scrape seeds from the inside of a pumpkin. Rinse the pumpkin pulp off as well as you can and pat dry.

  2. Preheat oven to 150 degrees F (75 degrees C). Roasting on this lower heat helps to maintain more of the healthy essential fatty acids.

  3. Combine all ingredients in bowl; stir to coat all the seeds.

  4. Spread the seeds in a single layer on a baking sheet. Bake until seeds are golden brown (about 20 minutes), stirring occasionally.

  5. Adjust seasonings to suit your taste. Experiment: try adding a bit of brown sugar for sweet and salty seeds or paprika and celery salt for a spicy batch.

Nutritional Facts

Makes 4 servings
Per 1/4 cup serving
186 calories
6 g carbohydrate
1.5 g fiber
15 g fat
8 g protein

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5 replies

yoanie 2011-07-20 11:36:32 -0500 Report

We make roasted pumpkin seeds every Halloween and my sweet Samantha loves them! You are so right about the lower heat - it also keeps the seeds from burning. We have tried garlic powder, seasoning salt, cayenne and even fresh herbs - one suggestion…buy a BIG pumpkin as these are a great snack!!

Avera 2008-11-23 16:56:35 -0600 Report

This crunchy snack is so easy and delicious there's no need to only make them at Halloween! Pumpkin seeds are a great source of magnesium, iron, zinc, essential fatty acids, and protein. They are also low in carbohydrate.