Roasted Pumpkin Seeds

Shared by: Grace Fisher |  Source: pHresh & Clean
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  • Nutritional Interest: Clean Eating, Dairy Free, Family Challenge Approved, Gluten Free, Grain Free, Low Sugar > 5g, Nut Free, Paleo, The 30 Clean Approved, V Clean Challenge Approved, Vegan, Vegetarian
Roasted Pumpkin Seeds
Saving the seeds from your pumpkins to make roasted pumpkin seeds is a must every Halloween! Make it a tradition!

Pumpkin seeds are delicious and often overlooked parts of a pumpkin, which have many health benefits and nutrients packed into their small shape. Pumpkin seeds help lift your mood, improve sleep, protect your bones, and boost immunity!
Adjust serving size: 


How to Make:

  1. Preheat oven to 350° and place the rack in the middle of the oven.
  2. Slice the pumpkin open by cutting a circle around the stem with a sharp knife, with the knife blade angled in, and pull the top off.
  3. Use a strong metal spoon to scrape out the insides of the pumpkin, place the seeds into a colander and throw the pulp away.
  4. Run the seeds under water to rinse and separate them from any remaining pulp. It's OK to leave some strings and pulp on your seeds {it adds flavor} just be sure to clean off any major chunks.
  5. Shake any remaining water from the calendar, and toss the pumpkin seeds into a bowl with the oil and seasonings of your choice.
  6. Roast for about 45 minutes, stirring occasionally {so that they roast evenly} until crisp and golden. Check often towards the end, smaller seeds will roast more quickly while larger seeds may take a little longer.



Sweet: Toss with cinnamon and raw sugar.

Indian: Toss with garam masala; mix with currants after roasting.

Spanish: Toss with smoked paprika; mix with slivered almonds after roasting.

Italian: Toss with grated parmesan and dried oregano.

Barbecue: Toss with raw brown sugar, chipotle chili powder and ground cumin.

Nutrition Facts
Roasted Pumpkin Seeds
Amount Per Serving
Calories 130 Calories from Fat 54
% Daily Value*
Total Fat 6g 9%
Saturated Fat 1g 5%
Sodium 760mg 32%
Total Carbohydrates 16g 5%
Dietary Fiber 6g 24%
Protein 6g 12%
Calcium 2%
Iron 6%
* Percent Daily Values are based on a 2000 calorie diet.

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