How to Roast Pumpkin Seeds
An easy, step-by-step tutorial for how to roast your own pumpkin seeds! Versatile with what seasonings you add, but crunchy and delicious every time.
Servings 4 (1/4-cup servings)
Ingredients
- ~1 cup pumpkin seeds from 1 sugar (pie) pumpkin (sugar pumpkins are best for yielding the crispiest roasted pumpkin seeds)
- 1 Tbsp avocado or melted coconut oil
- 1 healthy pinch sea salt
- Seasonings (such as Shawarma or Curry Powder // optional)
Instructions
- Preheat oven to 325 degrees F (162 C) and line a baking sheet with parchment paper (or more if making a larger batch).
- Scoop the seeds from your pumpkin and try and remove most of the stringy parts. Then place in a colander or fine mesh strainer and rinse thoroughly to remove any of the leftover goop from the pumpkin. (If using store bought, measure out seeds and place directly on baking sheet.)
- Arrange cleaned pumpkin seeds on a towel and dry thoroughly. This will help the pumpkin seeds crisp up in the oven.
- Arrange dried pumpkin seeds on baking sheet and drizzle with oil (~1 Tbsp / 15 ml per 1 cup / 64 g seeds). Add salt and any other desired seasonings (such as Shawarma or Curry), and toss to thoroughly coat.
- Bake for 20-30 minutes (this will depend on how big your seeds are), or until crisp and light golden brown.
- Let cool completely before transferring to a sealed container, such as a mason jar. Will keep at room temperature for 1 week or more, or in the freezer up to 1 month.
Video
Notes
*Nutrition information is a rough estimate calculated with oil and salt.
Nutrition (1 of 4 servings)
Serving: 1 quarter-cup servings Calories: 102 Carbohydrates: 8.6 g Protein: 3 g Fat: 6.5 g Saturated Fat: 1 g Polyunsaturated Fat: 1.87 g Monounsaturated Fat: 3.37 g Trans Fat: 0 g Cholesterol: 0 mg Sodium: 295 mg Potassium: 147 mg Fiber: 2.9 g Sugar: 0.4 g Vitamin A: 0 IU Vitamin C: 0 mg Calcium: 10 mg Iron: 0.5 mg