Description
Roasted pumpkin seeds are nostalgic little gems with big flavor and even bigger health benefits. These spiced, crispy seeds bring childhood memories and super-snack energy to the table—perfect for fall and beyond.
Ingredients
1 cup fresh pumpkin seeds (rinsed, from 1 medium pumpkin)
2 teaspoons olive oil or avocado oil
1 teaspoon fine sea salt
½ teaspoon smoked paprika
½ teaspoon ground cumin
Optional: cayenne pepper or cinnamon and brown sugar
Substitutes: coconut or sesame oil
Instructions
1. Preheat oven to 300°F.
2. Rinse seeds under cold water and separate from pulp.
3. Pat dry with towel and let air dry for 30 minutes.
4. Toss seeds in bowl with oil and seasonings.
5. Spread in single layer on parchment-lined baking sheet.
6. Roast 30–35 minutes, stirring once or twice.
7. For extra crunch, leave in turned-off oven for 10 more minutes.
Notes
Customize with chili-lime zest, za’atar, or garlic blends.
Pairs great with salads, soups, granola, and dips.
Try topping creamy dishes or trail mixes for added crunch.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Snack
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1 ounce
- Calories: 151
- Sugar: 0g
- Sodium: 90mg
- Fat: 13g
- Saturated Fat: 2.5g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 2g
- Protein: 7g
- Cholesterol: 0mg
Keywords: pumpkin seeds, roasted seeds, fall snack, healthy snack