Updated: Nov 8
It's spooky season and time for pumpkin carving and roasted pumpkin seeds.
It's so easy to roast pumpkin seeds! They are a healthy and delicious snack and you are reducing your waste by putting those seeds to use.
Make a tasty and healthy snack in a few simple steps! The whole pumpkin seed is edible, so you can’t go wrong with roasting the whole seed and enjoying the maximum nutritional benefits.
(Adapted from Jessica Gavin)
STEP 1: Remove the Seeds
Use a large spoon or ice cream scoop to
remove the inside pulp, stringy fibers, and entangled raw seeds from the pumpkin. The seeds from carving pumpkins and pie pumpkins are edible. Depending on the size of your pumpkin, the more or less yield you will have. Cash in on the benefit of roasting the seeds as you are prepping your Jack-O-Lantern for carving...it's a win-win!
STEP 2: Wash and Dry Seeds
Add the seeds to a colander, wash, and remove any pulp left on the seeds. It’s okay if some of the pulp remains. Make sure to dry the seeds as much as possible in between a towel. Making sure the seeds are as dry as possible will help to crisp up the seeds during roasting.
STEP 3: Season the Seeds
Toss the seeds in a bowl with olive oil, salt, garlic powder, paprika, and black pepper. Separate and spread the seeds evenly on a lightly greased cookie sheet for even roasting.
For about 1 cup of raw seeds, use 1 tablespoon oil (olive, sunflower, coconut), 1/2 teaspoon salt, and 1/8 teaspoon black pepper. Experiment with other spices (garlic powder, paprika, curry, etc) in 1/4 teaspoon amounts. There are so many seasoning options for pumpkin seeds: curry, ranch, dill, cinnamon sugar... get creative!
STEP 4: Roast the Seeds
The seasoned pumpkin seeds get roasted at 350°F (177ºC) for about 12 to 15 minutes, tossing the seeds every 5 minutes to encourage even browning. They are ready when the seeds give a nutty aroma and golden brown color!
Benefits of Roasting Pumpkin Seeds and Some Tips!
Ease: Since you’re already taking the time to cut and remove the seeds, why not pre-heat the oven and quickly make a delicious snack?
Versatility: You can use any seasoning mix, like some chili powder for heat, curry powder or cumin for a more earthy flavor, or even a sweet taste with cinnamon and maple syrup. Feel free to use vegetable oil, butter, or coconut oil instead of olive oil.
Nutrition: Eating whole pumpkin seeds provides fiber and an excellent source of zinc from the shell and the nutrients phosphorus, potassium, magnesium, and iron.
To make separating the pulp from the seeds easier, add them to a medium-sized bowl. Fill the bowl with warm water and rub the seeds together in the palm of your hands to remove the stringy flesh. Allow the seeds to float to the top of the bowl, then use a spoon to skim them from the surface. Transfer to a colander to further rinse before drying on towels.
Store roasted pumpkin seeds in an airtight container in your pantry for up to 2 weeks!