Roasted Pumpkin Seeds

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Recipe: Roasted Pumpkin Seeds

Description

Pumpkin seeds, also known as pepitas, are small, nutrient-dense seeds that are a fantastic snack or garnish for salads, soups, and baked goods. Roasting them brings out a nutty flavor and crunchy texture while preserving their health benefits. This recipe is easy, versatile, and highly customizable with different seasonings.

Ingredients

  • 1 cup raw pumpkin seeds (scooped from a fresh pumpkin or store-bought raw seeds)

  • 1 tablespoon olive oil or melted coconut oil

  • ½ teaspoon sea salt

  • Optional spices for flavor:

    • ½ teaspoon paprika

    • ¼ teaspoon cayenne pepper

    • ½ teaspoon garlic powder

    • 1 teaspoon cinnamon and 1 teaspoon sugar for a sweet version

Instructions

  1. Preheat the oven to 350°F (175°C).

  2. Clean the seeds: Rinse raw seeds to remove pulp, then pat dry with a towel.

  3. Season seeds: In a bowl, toss the seeds with olive oil, salt, and optional spices.

  4. Spread seeds: Lay them in a single layer on a baking sheet lined with parchment paper.

  5. Roast: Bake for 12–15 minutes, stirring once halfway, until seeds are golden brown and crunchy.

  6. Cool & store: Let cool completely before eating. Store in an airtight container for up to 2 weeks.

Servings

  • 1 cup raw seeds → ~4 servings

  • Each serving: ~¼ cup (~30 grams)

Nutritional Information (per ¼ cup serving)

  • Calories: 180 kcal

  • Protein: 9 g

  • Fat: 14 g (mostly healthy unsaturated fats)

  • Carbohydrates: 5 g

  • Fiber: 2 g

  • Magnesium: 37% DV

  • Zinc: 14% DV

  • Iron: 10% DV

  • Antioxidants: Rich in vitamin E, carotenoids, and phenolic acids

Health Benefits

  1. Heart Health – Rich in magnesium, healthy fats, and antioxidants that help maintain blood pressure and reduce cardiovascular risk.

  2. Bone Health – Magnesium and phosphorus support bone density.

  3. Immune Support – High zinc content strengthens immune function.

  4. Blood Sugar Regulation – Fiber and healthy fats help stabilize blood sugar levels.

  5. Prostate Health – Studies suggest pumpkin seeds can improve urinary function and prostate health in men.

  6. Anti-Inflammatory – Omega-3 fatty acids and antioxidants reduce inflammation.

  7. Mood & Sleep – Magnesium and tryptophan support relaxation and serotonin production.

Tips & Notes

  • For extra crunch, toast seeds lightly on the stovetop for 5–7 minutes.

  • Don’t over-roast: seeds burn easily and become bitter.

  • Sweet version: mix seeds with a little maple syrup and cinnamon before roasting.

  • Flavor hacks: smoked paprika + garlic powder for a savory snack; chili + lime for a tangy kick.

  • Pumpkin pulp can be used for soups, pies, or smoothies — nothing goes to waste!

Q&A for Pumpkin Seeds

Q: Can pumpkin seeds be eaten raw?
A: Yes! Raw pumpkin seeds are safe and nutritious, though roasting enhances flavor and digestibility.

Q: How many pumpkin seeds should I eat per day?
A: About 1–2 ounces (28–56 grams) daily is ideal for health benefits without excess calories.

Q: Are pumpkin seeds gluten-free?
A: Absolutely! They are naturally gluten-free and safe for celiac diets.

Q: Can kids eat pumpkin seeds?
A: Yes, but chop them for younger children to prevent choking.

Q: Do pumpkin seeds help with weight loss?
A: They can! High protein and fiber content promote satiety and reduce snacking.

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