Roasted Pumpkin Seeds: Quick Zero-Waste Recipe

Fall has arrived, meaning pumpkin season is upon us. If you’re cooking with pumpkins at home, don’t throw the seeds away! Roasting pumpkin seeds in the oven is easy and makes for a delicious snack. We’ll show you how in this article.

The incredible thing about many kinds of pumpkins is that nearly every part, from its skin to its seeds, is edible. Pumpkin seeds are not only tasty, but they are also actually quite nutritious. Similar to nuts, pumpkin seeds are a great source of protein and omega-6 fatty acids.

They also contain a wide range of nutrients including iron, folate, beta-carotene, calcium, magnesium, and B2. These little powerhouses may help regulate blood pressure, and may even contribute to better sleep patterns. Roasting pumpkin seeds in the oven is a great way to add a nutritious boost to your diet. 

Roasted Pumpkin Seeds in the Oven: Step By Step

Making pumpkin seeds in the oven is easy. Here’s what to do:

Ingredients:

• 1 cup of pumpkin seeds, cleaned 
• 1 tsp organic extra virgin olive oil
• 1½ tsp kosher salt 

Instructions:

1. Bring salted water to a boil in a small pot. Add the cleaned pumpkin seeds and simmer for about ten minutes. Drain well. 
2. Spread the pumpkin seeds out on a baking sheet and allow them to dry for a few hours. If the seeds are too wet when they go into the oven, they won’t get crunchy!
3. Once the pumpkin seeds are nice and dry, add them to a mixing bowl and toss with olive oil to coat the seeds. Then add 1 tsp of salt and toss again until nicely covered. 
4. Spread the pumpkin seeds out on a baking sheet, and roast in the oven at 375°F. Stir them approximately every five minutes, until they are nicely toasted. This may take anywhere between 15 and 30 minutes.
5. Remove from the oven and sprinkle the remaining salt on top. 
6. Allow them to cool, then enjoy!

Recipe Variations for Roasted Pumpkin Seeds 

For a sweet take on classic oven-roasted pumpkin seeds, try substituting the olive oil for canola or sunflower oil and adding the following ingredients when tossing the seeds:

• 1 tbsp organic maple syrup 
• 1 tsp organic cane sugar 
• ½ tsp cinnamon

To make pumpkin seeds with a bit of a kick, add the following ingredients:

• ½ tsp garlic powder 
• ½ cayenne pepper 
• 1 tsp chili powder 

Looking for autumn inspiration? Try making this Easy Vegan Pumpkin Cheesecake.

How to Use Oven Roasted Pumpkin Seeds

Once you’ve roasted your pumpkin seeds, it’s time to eat them. Whether you choose to snack on them as they are, or add them to other recipes is up to you. Consider adding pumpkin seeds to:

• loaves of bread (gluten-free, spelt, or buckwheat)
• soups  
• oatmeal 
• salads 
• smoothies 

Can You Eat Pumpkin Raw? Pros, Cons and Side Effects

Wondering if you can eat pumpkin raw? Yes, and there are plenty of benefits. Read on to learn how to…

Read more

Read more:

• Nutrition Secrets: Foods That Are Good for Skin, Hair, and Nails
• How to Harvest Sunflower Seeds: Two Easy Methods
• Reuse Vegetable Scraps: Skip the Trash and Put Food Back on Your Plate

Important Information regarding Health-related Topics.

Tags: Cooking Guide Healthy Living Recipes