Roasted Pumpkin Seeds

4.0 (9)
Roasted Pumpkin Seeds

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

Yield: 1 cup, for 6 servings
Active Time: 15
Total Time: 35


  • 1 cup fresh pumpkin seeds (see Tip)
  • 1 teaspoon canola oil
  • 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

  • Make Ahead Tip: Store airtight for up to 3 days.
  • Tip: To harvest seeds from a pumpkin, scoop out the inside of the pumpkin. Separate the seeds from the flesh as well as you can, then place the seeds in a bowl of water. Use your hands to swish the seeds around to loosen any remaining flesh or strings. The seeds will float, so you can remove them with a spoon or your fingers. Drain the seeds on a dry dish towel or a plate lined with paper towels; pat dry with paper towels.


Nutrition Per Serving

calories 54
fat 3 g (0 g sat, 1 g mono)
cholesterol 0 mg
carbohydrates 6 g
protein 2 g
fiber 2 g
sodium 50 mg
potassium 98 mg

Nutrition Bonus

Carbohydrate Serving 2

From EatingWell November/December 2011