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Oven Roasted Pumpkin Seeds

Updated on October 31, 2013

Oven Roasted Pumpkin Seeds

When fall sneaks up on us, pumpkins began to pop up from the ground, surrounding us wherever we go. Pumpkin season is probably one of the most delicious, and aromatic season of them all, and with it comes so many activities and delicious recipes. We can bake delicious pumpkin pies, drink yummy pumpkin lattes, carve pumpkins to put on our doorsteps, and roast the seeds that most people throw away. Pumpkin seeds contain many health benefits and hold a savory crunch and a delicious, salty taste. So next time you carve a pumpkin, pick out those delicious seeds, and roast them for a quick and easy snack for days to come.

Homemade, delicious, savory, and salty oven roasted pumpkin seeds.
Homemade, delicious, savory, and salty oven roasted pumpkin seeds. | Source

The Benefits of Pumpkin Seeds

Pumpkin seeds are not only a delicious and savory snack to take with you on the go to keep you energized, but there are so many health benefits when you consume pumpkin seeds.

  • Pumpkin seeds contain a high amount of magnesium. Magnesium serves many health benefits such as aiding in building strong bones, proper tooth formation, it allows blood vessels to relax, and allows for proper bowel function and movement.

  • Pumpkin seeds are rich in zinc. Zinc is a mineral that is crucial for health. Zinc provides many benefits such as cell growth, sleep, mood, eye and skin health, insulin regulation, the sense of smell and taste, and allows for male sexual function. Zinc is also crucial for a strong immune system.

  • Pumpkin seeds are a good source for plant based omega-3's.

  • Pumpkin seeds are great for mens prostate health.

  • Pumpkin seeds help prevent against diabetes since they help regulate insulin levels.

  • Pumpkin seed oil is rich in natural phytoestrogens which is good for which leads to good cholesterol levels with decreases in blood pressure, hot flashes, headaches joint pains, and other symptoms which are seen in postmenopausal women.

  • Pumpkin seeds are rich in healthy fats, antioxidants, and fiber, which aid in health of the heart and liver.

  • Pumpkin seeds are rich in tryptophan. Tryptophan is an amino acid which is a protein building block that the body coverts into serotonin, which then turns to melatonin, and this conversion is what allows one to get good sleep at night.

  • Pumpkin seeds have an amazing anti-inflamatory property which helps fight against arthritis and other bone and joint disorders.

(Dr. Mercola)

Cook Time

Prep time: 30 min
Cook time: 1 hour 20 min
Ready in: 1 hour 50 min
Yields: Servings depend on the size of the pumpkin


  • Raw pumpkin seeds
  • sea salt, (to taste)
  • Organic coconut oil, (to grease the cookie sheet)


  1. Gut a pumpkin and separate the seeds.
  2. Rinse off the seeds in cold water.
  3. Dry the seeds off with a paper towel.
  4. Preheat the oven to 300 degrees.
  5. Grease a cookie sheet with organic coconut oil.
  6. In a bowl add the rinsed and dried raw pumpkin seeds and sea salt and mix well.
  7. Spread the seeds out on the greased cookie sheet.
  8. Place the seeds in the oven for an hour and 20 minutes until the seeds are golden brown and crispy.
  9. Eat and enjoy!
From pumpkin, to guts, to seeds, to make a delicious and healthy snack.
From pumpkin, to guts, to seeds, to make a delicious and healthy snack. | Source
Raw pumpkin seeds.
Raw pumpkin seeds. | Source
Pumpkin seeds straight out of the oven.
Pumpkin seeds straight out of the oven. | Source
Nutrition Facts
Serving size: 64g
Calories 285
Calories from Fat108
% Daily Value *
Fat 12 g18%
Saturated fat 2 g10%
Carbohydrates 34 g11%
Sugar 0 g
Fiber 1 g4%
Protein 12 g24%
Cholesterol 0 mg
Sodium 12 mg1%
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.
5 stars from 1 rating of Oven Roasted Pumpkin Seeds
Our family 2013 Jack O Lantern
Our family 2013 Jack O Lantern | Source

© 2013 Jami Johnson


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    • BeverlyHicksBurch profile image

      Beverly Hicks Burch 4 years ago from Southeastern United States

      Thanks for making this look so easy! I just purchased some organic coconut oil and I've been wanting to try some pumpkin seeds. Too bad I'm "out of season".

      But I'll certainly keep this in mind come next fall.

    • suzettenaples profile image

      Suzette Walker 4 years ago from Taos, NM

      Great hub and such a tasty treat! When I was a child we used to do this with our pumpkin seeds. They are so good and so healthy as you point out in this piece. I am so glad to see you use coconut oil - that makes this even more healthy. Thanks so much for sharing your recipe!

    • Kathryn Stratford profile image

      Kathryn 4 years ago from Manchester, Connecticut

      I love pumpkin seeds! I like your introduction, and the health benefits you list. Thanks for sharing the directions for roasting them, and showing the photos.

      I haven't had a whole pumpkin this year, although I did just roast seeds from butternut squash just over a week ago.

      Coconut oil sounds like a great alternative to vegetable oil, as far as coating the pan.

      Thanks for sharing this with us, and have a great day!

      ~ Kathryn

    • My Cook Book profile image

      Dil Vil 4 years ago from India

      Great yummy hub with great information. Thank you for sharing.