Cooking and Meal Prep Recipes Roasted Pumpkin Seeds By Team Verywell Fit Team Verywell Fit Our team is passionate about being a resource for credible and up-to-date information on all nutrition and exercise topics. Learn about our editorial process Updated on February 28, 2022 Medically reviewed Verywell Fit articles are reviewed by board-certified physicians and nutrition and exercise healthcare professionals. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy is a licensed registered dietitian nutritionist and trained culinary professional. She has worked in a variety of settings, including MSKCC and Rouge Tomate. Learn about our Medical Review Board Print Michelle Lee Photography / Getty Images (98 ratings) Total Time: 20 min Prep Time: 15 min Cook Time: 5 min Servings: 4 (1/4 cup each) Nutrition Highlights (per serving) 223 calories 20g fat 4g carbs 10g protein Show Nutrition Label Hide Nutrition Label Nutrition Facts Servings: 4 (1/4 cup each) Amount per serving Calories 223 % Daily Value* Total Fat 20g 26% Saturated Fat 3g 15% Cholesterol 0mg 0% Sodium 584mg 25% Total Carbohydrate 4g 1% Dietary Fiber 2g 7% Total Sugars 0g Includes 0g Added Sugars 0% Protein 10g Vitamin D 0mcg 0% Calcium 16mg 1% Iron 3mg 17% Potassium 279mg 6% *The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice. Pumpkin seeds (also known as pepitas) are delicious when roasted and can be eaten either with or without the hulls. You may have seen the flat, dark green pumpkin seeds available at your local grocer, but unshelled pumpkin seeds are what you'll use in this roasted pumpkin seed recipe. Pumpkin seeds are packed with nutrients. They are particularly high in many minerals, including magnesium, zinc, copper, manganese, and potassium. They are highest in zinc if you eat them whole, including the shell. They also contain a wide array of phytonutrients, including lignans and many antioxidants. If you use a hot oven, these pumpkin seeds take only five minutes or so to bake. It's the process of scraping the pumpkin and cleaning the seeds that takes some time. But it is worth the effort. Pumpkin seeds provide dietary fiber and healthy monounsaturated and polyunsaturated fats. Some studies even suggest that consuming a pumpkin seed mixture may help to reduce the triglyceride levels of some people. Ingredients 1 cup pumpkin seeds (unshelled) 1 tbsp olive oil (just enough to coat the seeds) 1 tsp salt Preparation Preheat oven to 350F. Cover a baking sheet with parchment paper. Toss pumpkin seeds with olive oil in a bowl. You only need enough oil to barely coat the seeds; otherwise, they will be greasy. Add salt and toss again. Spread the seeds out in one layer on prepared baking sheet. Bake for 3 to 5 minutes, until seeds just start to color and are fragrant. Variations and Substitutions While this recipe is simple, you can add your own herbs and spices to give your pumpkin seeds some pizazz. Go savory with spices like smoked paprika, cumin, or garlic. Add sweetness with cinnamon, ginger, clove, or nutmeg. Or try roasting other types of seeds. This recipe also works for squash seeds, including spaghetti squash. Another way to boost the flavor of your roasted pumpkin seeds is by boiling them in saltwater before roasting. Doing this allows the salt to get inside the shell to the seeds. Simply add pumpkin seeds to a medium-sized saucepan with 2 to 3 tablespoons of salt (depending on your taste preference) and 2 cups of water. Bring to a boil and lower heat to simmer for 10 minutes. They should look slightly gray when they are done. Use a strainer to drain the water from the seeds completely and roast the pumpkin seeds using the recipe above. Cooking and Serving Tips For easier cleaning after you remove seeds from your pumpkin, place them in a colander and rinse, shaking the strainer to loosen the pulp. Remove the strands of pulp and rinse the seeds again. Then place seeds on a dishtowel to dry.If you have more time, you can roast the seeds at 250F for 45 to 60 minutes. This slower cook time will give a slightly less nutty flavor.Add nutritious roasted pumpkin seeds to a trail mix, toss into salads, or make a hearty granola. Of course, they are also delicious on their own as a snack. Rate this Recipe You've already rated this recipe. Thanks for your rating! 1 Source Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Ristic-Medic D, Perunicic-Pekovic G, Rasic-Milutinovic Z, et al. Effects of dietary milled seed mixture on fatty acid status and inflammatory markers in patients on hemodialysis. Scientific World Journal. 2014;2014:563576. doi:10.1155/2014/563576 By Team Verywell Fit At Verywell Fit, we are dedicated to empowering you with the best answers to your most pressing questions, from healthy eating to exercise and everything in between. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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