Flavored Roasted Pumpkin Seed Recipes
Roasted pumpkin seeds are a crunchy and healthy snack you have to make! We have both sweet and savory pumpkin seed recipes to satisfy your tastebuds.
Servings: 4 servings
Calories: 82kcal
Ingredients
- ½ cup pumpkin seeds clean and towel-dried
- 1 teaspoon olive oil or avocado oil
For the Ranch Roasted Pumpkin Seeds
- ½ teaspoon sea salt
- ¼ teaspoon onion powder
- ¼ teaspoon parsley
- ¼ teaspoon garlic powder
- ¼ teaspoon dill
- ⅛ teaspoon dry mustard
- ⅛ teaspoon celery seed
- ⅛ teaspoon paprika
- ⅛ teaspoon black pepper
For the Pizza Roasted Pumpkin Seeds
- 1 tablespoon grated Parmesan cheese or nutritional yeast
- ½ teaspoon basil
- ½ teaspoon oregano
- ¼ teaspoon sea salt
- ⅛ teaspoon garlic powder
For the Dill Pickle Roasted Pumpkin Seeds
- 1 teaspoon white vinegar
- 1 teaspoon dill
- ½ teaspoon garlic powder
- ½ teaspoon sea salt
- ⅛ teaspoon black pepper
For the Salt and Pepper Roasted Pumpkin Seeds
- ½ teaspoon sea salt
- ⅛-½ teaspoon black pepper
For the Cinnamon Sugar Roasted Pumpkin Seeds
- 1 tablespoon brown sugar
- ½ teaspoon cinnamon
- Pinch of salt
For the Sweet and Spicy Roasted Pumpkin Seeds
- 1 tablespoon brown sugar
- ½ teaspoon sea salt
- ⅛ teaspoon cayenne pepper
- ⅛ teaspoon black pepper
Instructions
- Preheat oven to 300°F. Line a baking sheet with parchment paper, and set aside.
- Clean the pumpkin seeds by removing them from the pumpkin, and then picking any large chunks out.
- Fill a medium-size mixing bowl with warm water. Add in the pumpkin seeds, and then swirl around with your hand or a spoon to dislodge any of the pumpkin "gunk." Let rest for five minutes. The pumpkin seeds will float to the top, and the pumpkin guts will sink to the bottom.
- Use a slotted spoon to remove the clean pumpkin seeds to a kitchen towel and pat dry.
- In a small bowl, mix together your seasoning mixture of choice, if using.
- Toss the clean and towel-dried pumpkin seeds with the olive oil. Then, add in the seasoning mixture, if using, or just salt to taste, tossing to make sure each pumpkin seed is well-coated.
- Spread pumpkin seeds onto the prepared baking sheet, making sure they are in one even layer. If you need to move to a second baking sheet, do so.
- Roast in preheated oven, stirring every 10 minutes, or until the pumpkin seeds are golden brown. Your final roasting time will depend on a number of factors (amount of seeds, size of seeds, humidity, dampness of seeds). Start checking the seeds for doneness at the 30 minute mark, but know it might take as much as 60+ minutes for the seeds to be golden brown and crisp.
- Remove from heat and let cool completely (pumpkin seeds will crisp up more as they cool).
Video
Notes
To make pumpkin seeds easier to digest:
- Soak pumpkin seeds: Soak the clean pumpkin seeds in a quart of filtered water mixed with 1 tablespoon of salt at room temperature for at least eight hours or overnight. Remove from the water, towel dry, and then roast as directed—you may need to add 5-10 minutes worth of cooking time to get properly crunchy pumpkin seeds.
- Boil pumpkin seeds: Speed up the process by instead boiling pumpkin seeds in salted filtered water. Bring a saucepan of filtered water (1 tablespoon salt per quart of water) to a rolling boil, then add the cleaned pumpkin seeds and boil for 10 minutes. Remove from the water, towel dry, and then roast as directed—you may need to add 5-10 minutes worth of cooking time to get properly crunchy pumpkin seeds.
Nutrition
Serving: 2tablespoons | Calories: 82kcal | Carbohydrates: 8g | Protein: 3g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 1311mg | Potassium: 93mg | Fiber: 1g | Sugar: 6g | Vitamin A: 68IU | Vitamin C: 0.3mg | Calcium: 19mg | Iron: 1mg
