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Roasted Pumpkin Seeds


Carving a pumpkin? Don't throw out those seeds! Pumpkin (and squash) seeds are packed with fiber, vitamins, minerals, and numerous health promoting antioxidants. These nutrition gems are rich in protein and healthy fat but high in calories; if you're watching your weight, limit your portion to two tablespoons.

Roast them with salt and your favorite spices - throw on a little garlic powder, cumin, paprika (and kick it up with a sprinkling of crushed red pepper flakes), and you're in business! Eat plain, add to sauteed vegetables or sprinkle on top of a mixed green salad.

Ingredients (serves 12)

1.5 cups raw whole pumpkin seeds

2 teaspoons olive or canola oil

1 pinch salt

Your favorite seasonings (SALTY: garlic powder, paprika, cumin - or SWEET: light coating of cinnamon and sugar)


1. Preheat oven to 300 degrees F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds with water in a colander to remove pulp.

2. Toss seeds with olive oil and salt (and other favorite seasonings). Spread the seeds in a single layer on a baking sheet and bake for about 40 minutes or until golden brown; stir occasionally.

Nutritional information

This information is per serving.

Calories    130

Calories from Fat    100

Total Fat    11g

Saturated Fat    2

Trans Fat    0g

Cholesterol    0mg

Sodium    30mg

Total Carbohydrate    3g

Dietary Fiber    1g

Sugars    0g

Protein    5g