Roasted Pumpkin Seeds

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Be sure to save the pumpkin seeds from your Halloween jack-o’-lantern so you can make this crunchy, healthy snack.

Roasted Pumpkin Seeds
photographer: Ken Burris
Nutritionist Tested & Approved

Time: 35 minutes (15 minutes prep)

Ingredients
  • 1 cup fresh pumpkin seeds (see Tip)

  • 1 teaspoon canola oil

  • 1/8 teaspoon salt

Directions
  1. Place rack in center of oven; preheat to 350°F. Line a rimmed baking sheet with parchment paper or a nonstick baking mat.

  2. Place pumpkin seeds in a small bowl, drizzle with oil and stir to coat. Add salt, stir to combine and coat. Spread on the prepared baking sheet in an even layer.

  3. Bake the seeds, stirring once or twice, until toasted and golden brown, about 20 minutes.

Tip: To harvest seeds from a pumpkin, scoop out the inside of the pumpkin. Separate the seeds from the flesh as well as you can, then place the seeds in a bowl of water. Use your hands to swish the seeds around to loosen any remaining flesh or strings. The seeds will float, so you can remove them with a spoon or your fingers. Drain the seeds on a dry dish towel or a plate lined with paper towels; pat dry with paper towels.


Nutritional Facts

Servings
6
Serving Size
2 1/2 tablespoons
Calories
54
Carbohydrates
6 g
Fat
3 g
Saturated Fat
0 g
Protein
2 g
Cholesterol
0 mg
Dietary Fiber
2 g
Potassium
98 mg
Sodium
50 mg
Yield
1 cup
for 6 servings
Exchanges
1/2 fat

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