Simple Spiced Roasted Pumpkin Seeds
These Simple Spiced Roasted Pumpkin Seeds are a crunchy, savory, and slightly spicy snack perfect for healthy munching or as a topping for salads and soups. Easy to make and packed with flavor, they're a delicious way to utilize pumpkin guts.
For 4 servings
Preheat your oven to 150°C (300°F). Line a baking sheet with parchment paper or a silicone baking mat for easy cleanup.
If using fresh pumpkin seeds, thoroughly clean them by rinsing under cold water to remove any pumpkin pulp. Pat them completely dry with a kitchen towel or paper towels. This step is crucial for crispiness.
In a medium bowl, combine the dried pumpkin seeds with olive oil. Toss well to ensure all seeds are lightly coated.
Add the fine sea salt, smoked paprika, garlic powder, cumin powder, and cayenne pepper to the bowl. Toss again until the seeds are evenly coated with the spice mixture.
Spread the seasoned pumpkin seeds in a single layer on the prepared baking sheet, ensuring they are not overlapping. This allows for even roasting.
Roast for 10-15 minutes, stirring halfway through, until the seeds are fragrant, lightly golden brown, and crisp. Keep a close eye on them towards the end to prevent burning. Let them cool completely on the baking sheet before serving or storing, as they will crisp up further as they cool.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Ensure your pumpkin seeds are completely dry before tossing with oil and spices. Any moisture will steam them instead of roasting, leading to a chewy texture.
- 2Don't overcrowd the baking sheet. If you're making a larger batch, use two baking sheets to ensure the seeds roast evenly in a single layer.
- 3Adjust the spice level to your preference. For more heat, increase the cayenne pepper; for less, omit it or use a pinch of black pepper instead.
- 4For best results, store cooled roasted pumpkin seeds in an airtight container at room temperature for up to one week. They can lose their crispness if exposed to air.
Adapt it for your goals.
Sweet & Salty
Toss seeds with 1 tbsp maple syrup or brown sugar, 1/2 tsp cinnamon, and a pinch of salt before roasting for a delightful sweet and savory treat.
Herbaceous GarlicHerbaceous Garlic
Instead of the spice blend, use 1/2 tsp dried rosemary, 1/4 tsp dried thyme, 1/2 tsp garlic powder, and salt for an aromatic, savory snack.
Tangy RanchTangy Ranch
Mix with 1 tbsp olive oil, 1 tsp dried dill, 1/2 tsp onion powder, 1/4 tsp garlic powder, and a pinch of salt for a zesty, 'ranch'-flavored seed.
Why this is on our healthy list.
Rich in Magnesium
Pumpkin seeds are an excellent source of magnesium, a mineral vital for bone health, muscle function, nerve function, and blood sugar control.
Good Source of Zinc
They provide a significant amount of zinc, which is crucial for immune function, cell growth, wound healing, and maintaining a healthy sense of taste and smell.
High in Antioxidants
Packed with antioxidants like carotenoids and vitamin E, pumpkin seeds help reduce inflammation and protect your cells from harmful free radicals.
Frequently asked questions
Yes, it's highly recommended to wash fresh pumpkin seeds thoroughly under cold water to remove any stringy pumpkin pulp. This ensures they roast properly and don't have a sticky residue.
