Roasted Pumpkin Seeds are the perfect way to use seeds from your homemade pumpkin recipes or carving creations. These crunchy seeds are tasty and nutritious.
Author: Natasha Kravchuk
Servings: 6people (makes 1 1/2 cups)
Calories: 101
Prep Time: 15 minutesmins
Cook Time: 1 hourhr
Total Time: 1 hourhr15 minutesmins
Ingredients
1 1/2cupspumpkin seeds, from 1 large or 2-3 small sugar pumpkins
Preheat oven to 300°F. Remove the top of the pumpkin, cutting into it at an angle towards the stem. Use a large metal spoon to scrape out the seeds.
Submerge the seeds in water and pick out the strings and pumpkin debris, then drain.
In a large saucepan, add 4 cups water and 1 Tbsp salt. Add the pumpkin seeds, bring to a boil, and continue boiling for 10 minutes then drain and thoroughly pat dry with a kitchen towel.
Drizzle a rimmed baking sheet with extra virgin olive oil. Add the pumpkin seeds and stir to coat in oil. Spread the seeds in a single layer and sprinkle with salt.
Bake at 300°F for 30-40 minutes, depending on the size of your seeds, stirring every 15 minutes. Remove from the oven when they are barely golden and have reached your desired crispness.
Nutrition Facts
Roasted Pumpkin Seeds
Amount per Serving
Calories
101
% Daily Value*
Fat
9
g
14
%
Saturated Fat
2
g
13
%
Trans Fat
0.01
g
Polyunsaturated Fat
3
g
Monounsaturated Fat
4
g
Sodium
1172
mg
51
%
Potassium
130
mg
4
%
Carbohydrates
2
g
1
%
Fiber
1
g
4
%
Sugar
0.2
g
0
%
Protein
5
g
10
%
Vitamin A
3
IU
0
%
Vitamin C
0.3
mg
0
%
Calcium
13
mg
1
%
Iron
1
mg
6
%
* Percent Daily Values are based on a 2000 calorie diet.