Roasted pumpkin seeds are a nutritious and tasty treat. They’re also incredibly easy to make at home. This recipe uses pumpkin seeds from a pumpkin, though it can be adapted for store-bought pumpkin seeds as well.
You won’t regret it making homemade pumpkin seeds. You’ll save money, minimize food waste and get a delicious snack out of the deal.
There are a few steps involved for perfectly roasted pumpkin seeds.
Here’s a list of what you need to gather to get started:
- a bunch of seeds from a pumpkin
- a bowl
- a rimmed baking sheet
- parchment paper
- avocado or melted coconut oil
- any seasonings you wish, like Za’atar, cinnamon, cumin, curry
But first, some helpful information about pumpkin seed nutrition.
Health Benefits of Pumpkin Seeds
When you make pumpkin seeds at home you get the fibre-rich husk plus nutritious pepita inside. A quarter cup of whole pumpkin seeds packs a surprising amount of nutrition for very few calories:
- 3 g of protein
- 3 g of fibre
- 149 mg of potassium (for electrolyte balance, heart/kidney health)
- 43 mg of magnesium (muscle contraction, immune, heart health)
- 1.6 mg of zinc (skin, immune, gut health)
- 0.5 mg of iron (energy)
- 3 g of fat (mostly monounsaturated and omega 6)
If you are eating a quarter cup of store-bought pumpkin seeds without the husk, they have more concentrated nutritional values:
- 10 g of protein
- 2 g of fibre
- 283 mg of potassium
- 200 mg of magnesium
- 2.7 mg of zinc
- 3 mg of iron
- 17 g of fat
(all nutrient data from Canadian Nutrient Data File)
In my opinion, the best path to a healthy body is to eat more plants. And pumpkin seeds fit the bill!
If you’re wondering how the healthy benefits of pumpkin seeds stack up against other seeds, check out my posts on:
5 Recipes for Pumpkin Seeds
Seeds don’t typically get as much attention as nuts, their more popular cousins.
But if you’re ready to add some more pumpkin seed love to your life, here is a bit of recipe inspiration:
- DIY Pumpkin Seed Butter
- Beauty Seed Bars
- Pumpkin Seed Granola Recipe (swap the canola oil for avocado oil)
- Gluten Free Pumpkin Seed Bread
- Horseradish Pumpkin Seed Pesto
How to make pumpkin seeds at home
- 1 bunch seeds from a pumpkin
- 1 tbsp avocado oil or melted coconut oil
- 1 tbsp seasonings you wish, like Za’atar, cinnamon, cumin or curry
- Start by removing as much pulp as you can from the pumpkin seeds, and place them in a mixing bowl.
- Fill the mixing bowl with water. Wwirl the seeds around to remove every last bit of pulp. Either remove them from the bowl with your fingers or a slotted spoon.
- Place the pumpkin seeds on a clean kitchen towel and let them dry completely. Don’t use paper towel unless you like the idea of peeling paper towel bits off of dried pumpkin seeds. This will take between 30-60 minutes. Rinse and dry the bowl while you’re at it.
- Preheat the oven to 325 degrees Fahrenheit (160 degrees Celsius) and prep the baking sheet with parchment paper.
- When the seeds are dry, place them back into the clean mixing bowl.
- Toss with avocado oil, a big pinch of salt and any spices you wish. Perhaps 1-2 teaspoons (5-10 ml) of oil, plus a big pinch of salt and maybe ½ – 1 tsp of spices per cup of seeds. Omit salt if you’re going for a cinnamon sugar vibe.
- Bake for 10 minutes. Stir through and bake for another 10-20 minutes. You’re looking for golden brown and crisp seeds. Set a timer, and check often!
- Let the seeds cool completely before eating.