Save the seeds from your pumpkins this year and make roasted pumpkin seeds for a healthy, crunchy snack. If you’re carving a Jack-O-Lantern, then don’t waste the goodness inside. Follow this easy step-by-step guide, and you’ll be rewarded with a special treat!
Whether you’re carving spooky Halloween pumpkin faces or making homemade pumpkin puree from scratch, don’t forget to save those edible seeds inside! I have a fond childhood memory of my elementary school teacher showing our class how to roast pumpkin seeds in a toaster oven after making our Jack-O-Lanterns. This healthy snack recipe is easy to make at home and a fun project to get the kiddos involved.
How to Roast Pumpkin Seeds
Don’t throw out the seeds! Make a tasty and healthy snack in a few simple steps to add flavor and irresistible texture to each bite. Pumpkin seeds are composed of two parts; the cream-colored shell and the kernel or pepita which is olive green in color. Both are edible, so you can’t go wrong roasting the whole seed and enjoying the maximum nutritional benefits.
STEP 1: Remove the Seeds
Use a large spoon or ice cream scoop to remove the inside pulp, stringy fibers, and entangled raw seeds from the pumpkin. The seeds from carving pumpkins and pie pumpkins are edible. Depending on the size of your pumpkin, the more or less yield you will have. My pumpkin seed recipe uses a 3-pound pie pumpkin that I used to make homemade pumpkin puree for a delicious pumpkin pie.
STEP 2: Wash and Dry Seeds
Add the seeds to a colander, wash, and remove any pulp left on the seeds. It’s okay if some flesh remains. Make sure to dry the seeds as much as possible in between a towel. This process will help to crisp up the seeds during roasting. Any excess moisture will create steam in the oven and prolong the cooking time.
STEP 3: Season the Seeds
Toss the seeds in a bowl with olive oil, salt, garlic powder, paprika, and black pepper. Make sure to separate and spread the seeds evenly on a lightly greased cookie sheet for even roasting.
STEP 4: Roast the Seeds
The seasoned pumpkin seeds get roasted at a moderate heat of 350°F (177ºC) for about 12 to 15 minutes, tossing the seeds every 5 minutes to encourage even browning. When the seeds give a nutty aroma and golden brown color, they are ready!
Benefits of Roasting Pumpkin Seeds
- Ease: Since you’re already taking the time to cut and remove the seeds, why not pre-heat the oven and quickly make a snack!
- Versatility: I’m sure your pantry is already filled with seasonings to create unique and tasty combinations. You can use any seasoning mix, like some chili powder for heat, curry powder or cumin for a more earthy flavor, or even a sweet taste with cinnamon and maple syrup. Feel free to use vegetable oil, butter, or coconut oil instead of olive oil.
- Nutrition: Eating the whole pumpkin seed provides fiber and an excellent source of zinc from the shell and the nutrients phosphorus, potassium, magnesium, and iron. According to the USDA National Nutrient Database, in 1 ounce (28 grams) of pumpkin seeds provides approximately 126 calories, 5.3 grams of protein, 5.5 grams of fat mainly from unsaturated sources, 15 grams of carbohydrates, and 5 grams of total dietary fiber.
If you’re a fan of pumpkin seeds, I’d love to hear your flavor combinations and uses in the comments section below!
