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A classic autumn snack, these roasted pumpkin seeds are crispy, salty, and incredibly addictive. The perfect way to use up the whole pumpkin after carving, ready in under 40 minutes!
Prepare the Pumpkin Seeds
Season the Seeds
Roast to Perfection
A classic autumn snack, these roasted pumpkin seeds are crispy, salty, and incredibly addictive. The perfect way to use up the whole pumpkin after carving, ready in under 40 minutes!
This american recipe takes 35 minutes to prepare and yields 4 servings. At 321.93 calories per serving with 11.71g of protein, it's a beginner-friendly recipe perfect for snack.
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Cool and Serve
Toss the seeds with 1 tablespoon of brown sugar, 1/2 teaspoon of cinnamon, and a pinch of cayenne pepper along with the salt and oil.
Add 1/2 teaspoon of garlic powder, 1/4 teaspoon of onion powder, and 1 teaspoon of dried rosemary or thyme to the seeds before roasting.
For a smoky flavor, mix in 1 teaspoon of smoked paprika and 1/4 teaspoon of cumin with the salt and oil.
After roasting and while the seeds are still warm, toss them with 2-3 tablespoons of finely grated Parmesan cheese.
Pumpkin seeds are one of the best natural sources of magnesium, a mineral vital for blood pressure control, heart health, bone health, and blood sugar regulation.
High in zinc, which is crucial for immune function, cell growth, sleep, mood, and skin health. A handful of seeds can provide a significant portion of your daily zinc needs.
These seeds are a great source of plant-based omega-3 and omega-6 fatty acids, which are beneficial for heart and brain health.
Whole roasted pumpkin seeds are a good source of dietary fiber, which aids in digestion, promotes a feeling of fullness, and supports a healthy gut microbiome.
A 1/4 cup serving (about 32 grams) of these roasted pumpkin seeds contains approximately 180-200 calories, primarily from healthy fats and protein.
Yes, they are very healthy. Pumpkin seeds are a great source of magnesium, zinc, iron, and antioxidants. They are also rich in healthy fats and plant-based protein, making them a nutritious snack.
The most common reason for chewy seeds is moisture. Ensure the seeds are completely dry after rinsing. Overcrowding the pan can also cause them to steam rather than roast, leading to a softer texture.
Yes, you can use seeds from any variety of pumpkin or winter squash. Carving pumpkins (like the Connecticut Field variety) have large, flat seeds that are perfect for roasting.
When stored in an airtight container at room temperature, they will stay fresh and crispy for about one week. For longer storage, you can keep them in the refrigerator for up to a month.
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