Roasted Pumpkin Seeds

Roasted Pumpkin Seeds

Be sure to save the pumpkin seeds from your Halloween jack-o’-lantern so you can make this crunchy, healthy snack.

From EatingWell: November/December 2011
Yield: 1 cup, for 6 servings
Active Time: 15 minutes
Total Time: 35 minutes


  1. 1 cup fresh pumpkin seeds (see Tip)
  2. 1 teaspoon canola oil
  3. 1/8 teaspoon salt


  1. Place rack in center of oven; preheat to 350°F. Line a rimmed baking sheet with parchment paper or a nonstick baking mat.
  2. Place pumpkin seeds in a small bowl, drizzle with oil and stir to coat. Add salt, stir to combine and coat. Spread on the prepared baking sheet in an even layer.
  3. Bake the seeds, stirring once or twice, until toasted and golden brown, about 20 minutes.

Tips & Notes


Nutrition Per Serving: 54 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 6 g carbohydrates; 2 g protein; 2 g fiber; 50 mg sodium; 98 mg potassium.

Nutrition Bonus:

2 Carbohydrate Serving