Pumpkin Seeds are a delicious and healthy snack. This recipe is perfect for the fall season when carving or baking with a variety of pumpkins. You love these crunchy Roasted Pumpkin Seeds!
Halloween is approaching and it’s time to carve Jack-O-Lanterns! Don’t throw the seeds away!!! When roasted in the oven, they turn into a healthy, crunchy snack. You can even mix them into your favorite nut mix for more crunch. I’m sure your pantry is full of different spices and herbs, so you can get really creative when making a flavored roasted pumpkin seeds. I really like this basic Worcestershire sauce and paprika flavor but you can use any seasoning blend you might have. I used butter but it can be substituted with coconut oil, olive oil, or vegetable oil.
Roasted Pumpkin Seeds are full of fiber and a good source of zinc from the shell and nutrients phosphorous, potassium, magnesium, and iron. According to the USDA National Nutrient Database, 1 oz (28g) of pumpkin seeds contains approximately 126 calories, 5.3 grams protein, 5.5 grams fat (mainly unsaturated), 15 grams carbohydrates, and 5 grams of total dietary fiber.
Why not preheat your oven while carving your Jack-O-Lantern or if your roasting pumpkin for a holiday pumpkin pie and roast some pumpkin seeds! I think you’ll love this simple recipe.
INGREDIENTS TO MAKE ROASTED PUMPKIN SEEDS
- Raw pumpkin seeds, about 3 small sugar pumpkins or 1 large pumpkin
- Butter
- Worcestershire sauce
- Salt
- Paprika
HOW TO MAKE ROASTED PUMPKIN SEEDS
- Preheat the oven 350°F (177°C).
- Line a baking sheets with aluminum foil and spray with cooking spray.
- In a small bowl, mix together the pumpkin seeds, melted butter, Worcestershire sauce, salt, and paprika.
- Spread the pumpkin seeds out evenly on the baking sheet.
- Bake for 12 to 15 minutes, stirring occasionally, until toasted and crunchy.
- Serve warm or at room temperature. Store in an airtight container.
NOTES
- To separate the pulp from the seeds: Place seeds in a medium to large sized bowl and fill with warm water. Rub the seeds together with your hands to separate the pulp. Allow the seeds to float to the top of the bowl and transfer to a colander. Rinse and dry completely on a towel.
- Increase amount: This recipe can be easily doubled or tripled depending on the size of the pumpkins used.
- To store: Store in an airtight container at room temperature for up to 2 weeks.
Roasted Pumpkin Seeds
Ingredients
- 1 cup (119g) raw pumpkin seeds, washed and dried (about 3 small sugar pumpkins or 1 large pumpkin)
- 1 ½ Tbsps (21.28g) butter, melted
- 1 tsp Worcestershire sauce
- 1 tsp salt
- ½ tsp paprika
Instructions
- Preheat the oven 350°F (177°C). Line a baking sheets with aluminum foil and spray with cooking spray. In a small bowl, mix together the pumpkin seeds, melted butter, Worcestershire sauce, salt, and paprika. Spread the pumpkin seeds out evenly on the baking sheet.
- Bake for 12 to 15 minutes, stirring occasionally, until toasted and crunchy. Serve warm or at room temperature. Store in an airtight container.
Notes
- To separate the pulp from the seeds: Place seeds in a medium to large sized bowl and fill with warm water. Rub the seeds together with your hands to separate the pulp. Allow the seeds to float to the top of the bowl and transfer to a colander. Rinse and dry completely on a towel.
- Increase amount: This recipe can be easily doubled or tripled depending on the size of the pumpkins used.
- To store: Store in an airtight container at room temperature for up to 2 weeks.
