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How to Roast Pumpkin Seeds

Updated on October 30, 2009
Roasted Pumpkin Seeds
Roasted Pumpkin Seeds
Pulp from the pumpkin.
Pulp from the pumpkin.
Soaking in water.
Soaking in water.

Fall is the time of year for pumpkins. Roasted pumpkin seeds are my family's favorite part of a pumpkin and it is just so easy to do that I can't imagine anyone throwing the seeds away. Even better is that pumpkin seeds are very good for you. According to Nutrition Data one ounce of roasted pumpkin seeds contains 5% of your iron, 5g of protein, both Omega-3 and Omega-6 fatty acids and a few important minerals including potassium, magnesium, zinc, copper and more. All for about 125 calories. What a great snack!

Roasting them is easy, once you get all the goop off. When we carve our pumpkin we scoop all the insides out into a large bowl. From there I separate the seeds from the pulp and put them all in a smaller bowl. I then soak the seeds for awhile in cold water, swishing it around occasionally to clean the seeds off more. Next I drain the seeds and spread on a pan for roasting. I have heard of two different ways to add flavor to roasted pumpkin seeds - before you roast them and after. I prefer do season my seeds before.

You can flavor pumpkin seeds in many different ways, but I will give you three ideas. Adding a tablespoon or two of olive oil and a teaspoon of salt to a pan of seeds is our favorite. I stir it around well to coat everything. If you prefer a sweeter flavor you can sprinkle your seeds with cinnamon and sugar. I don't use oil for the sweeter seeds. If you like spicy you can sprinkle your seeds with paprika or cayenne pepper after adding olive oil.

Once you have them seasoned you are ready to roast. I spread a thin layer on a pan and slowly roast them at 300 degrees for about an hour. Once they are cooled they can be eaten or stored in an air tight container. You can eat them by the handful for snacks or add them to your salad. If you are looking for a low calorie snack that is packed with nutrients, pumpkin seeds are a great option and are easy to roast. Enjoy!


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    • ComputerGuy profile image


      9 years ago

      Just did our first pumpkin experience with my son. What a real mess, but we all enjoyed the pumpkin seeds.

    • johnwindbell profile image


      9 years ago from - the land of beards and buggies

      Truly enjoyed your hub, and yes I love pumpkin seeds.

      Being an avid connoisseur of anything nutritious and from the earth, I was drawn to them by their content of zinc.

      Zinc totally took 'colds' out of my life, and what a better time to have pumpkin seeds .... right before the winter months! And I also take my Ginger, as in 'Ginger- My Episode'

      Thanks for spreading the word.

      Till Later

    • breakfastpop profile image


      9 years ago

      Love this hub and love roasted pumpkin seeds. Thanks so much!

    • DeBorrah K. Ogans profile image

      DeBorrah K Ogans 

      9 years ago

      Jennifer, Thank you for this quick easy Roasted Pumpkin Seed tip! I luv pumpkin seeds nice healthy option you have provided here. Thank you for sharing. Blessings!

    • creativeone59 profile image

      benny Faye Douglass 

      9 years ago from Gold Canyon, Arizona

      Thank you for the hub on how to roast pumpkin seeds, I appreciate you . thanks for sharing. creativeone59


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