Roasted Pumpkin Seeds

By Jeanette Terry

Pumpkin seeds are full of nutrients and can be an easy and delicious snack to to munch on throughout the day.

Roasted Pumpkin Seeds
  • Pumpkin seeds from one medium pumpkin

  • 1/8 teaspoon of salt

  • 2 teaspoons olive oil

  1. Use a strong metal spoon to scrape the insides of the pumpkin and scoop out the seeds and strings.

  2. Place the mass of pumpkin seeds in a colander and run under water to rinse and separate the seeds from everything else.

  3. Boil pumpkin seeds in salted water for 10 min: Measure the pumpkin seeds in a cup measure. Place the seeds in a medium saucepan. Add 2 cups of water and 1 tablespoon of salt to the pan for every half cup of pumpkin seeds. Add more salt if you would like your seeds to be saltier.

  4. Bring the salted water and pumpkin seeds to a boil. Let simmer for 10 minutes. Remove from heat and drain.

  5. Bake seeds in 400°F oven until browned: Preheat the oven to 400°F. Coat the bottom of a roasting pan or thick baking sheet with olive oil, about a teaspoon or so.

  6. Spread the seeds out over the roasting pan in a single layer, and toss them a bit to coat them with the oil on the pan.

  7. Bake on the top rack until the seeds begin to brown, 5-20 minutes. When lightly browned, remove the pan from the oven and let cool on a rack. Let the pumpkin seeds cool all the way down before eating.

  8. Either crack to remove the inner seed (a lot of work and in my opinion, unnecessary) or eat whole.

Nutritional Facts

Calories - 190
Total Fat - 17g
Saturated Fat - 3g
Sodium - 39mg
Carbohydrates - 3g
Fiber - 2g
Sugars - 0g
Protein - 10g

snack snacks low carb gluten free dairy free

3 replies

WV Charla
WV Charla 2013-10-09 07:29:02 -0500 Report

I don't see a serving size. The closest information is 0.1 of the seeds in 1 pumpkin (although the recipe states I can use more pumpkins). I assume that larger pumpkins have more seeds. How many seeds were used to figure the nutrition information?

berrykins0 2011-09-27 12:00:44 -0500 Report

sounds good i usally buy pumpkin seeds roasted already but if i have a pumpkin i usally do roast them and eat them they have a alot of fiber in them if you eat the shelles with them.