How to Roast Pumpkin Seeds (Plus Four Tasty Variations)

One of my favorite Halloween traditions is carving a pumpkin into a jack-o-lantern. But the best part: eating the pumpkin seeds after!

Roasted pumpkin seeds are the perfect fall snack – crispy, crunchy and packed with healthy fats, antioxidants and essential vitamins and minerals. Just a small handful of these super seeds contains about 5 grams of protein and dietary fiber, and nearly one third of an adults recommended intake of zinc.

Not only are pumpkin seeds healthy, they are easy to make and customize with your favorite seasonings. Check out our recipe for basic roasted pumpkin seeds and four flavorful variations to spice up this classic fall treat.

Watch our video to see this recipe in action!

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Photo credit: A Healthier Michigan

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  • 2 cups pumpkin seeds
  • 2 Tbsp. canola oil
  • 2 tsp. course salt

Roasted Pumpkin Seeds

1. Preheat the oven to 325 degrees and line a baking sheet with parchment paper.
2. Using a sharp knife, cut around the stem of the pumpkin to create a "lid".
3. With a metal spoon, scrape the sides of the pumpkin and remove the seeds and pulp. Transfer to a colander.
4. Rinse under cold water, using your hands to separate the seeds from the pulp.
5. Spread the seeds on a dish towel to dry completely, about an hour.
6. Once your seeds are dry, transfer to a bowl and coat with canola oil (about 1 tablespoon per cup of seeds).
7. Sprinkle with your desired seasonings and toss to coat. (See below for tasty ideas!)
8. Spread the seeds in a single layer on the prepared baking sheet.
9. Bake for 25 minutes until golden brown, stirring occasionally.
10. Remove and cool. Enjoy!

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Pumpkin Pie
1 Tbsp. granulated sugar
1/2 tsp. ground cinnamon
1/4 tsp. ground nutmeg
1/4 tsp. ground allspice

Spicy Garlic
2 tsp. Worcestershire sauce
1/2 tsp. garlic powder
1/2 tsp. paprika
1/2 tsp. cayenne
1/4 tsp. cumin

Pizza Party
2 Tbsp. grated parmesan cheese
1 tsp. dried oregano
1 tsp. dried basil
1 tsp. garlic powder
1/2 tsp. course salt

Everything Bagel
1 tsp. dried minced garlic
1 tsp. dried minced onion
1 tsp. poppy seeds
1 tsp. sesame seeds
1 tsp. course salt

Spice Variations

Use these spicy combinations in step 7 of the basic pumpkin seeds recipe above. Enjoy!

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