Save the Guts: Roast Your Pumpkin Seeds

Before throwing out your jack-o'-lantern's guts, use the pumpkin seeds to make a healthy snack. High in plant sterols and phytochemicals, pumpkin seeds aid in lowering cholesterol and promote good prostate health. On top of that, they're also a good source of protein, fiber, potassium, and magnesium. Try them alone, toss over a salad, or get creative — we like sprinkling pumpkin seeds on peanut-butter-topped apple slices.

To see the recipe and get ideas on how to spice 'em up,

Basic Roasted Pumpkin Seeds

Basic Roasted Pumpkin Seeds


2 cups pumpkin seeds
2 teaspoons canola oil
Salt to taste
Optional seasonings to taste


Liven up this basic recipe by tossing the seeds with additional herbs and seasonings. Use about one tablespoon of seasoning for every two cups of roasted pumpkin seeds, but you can adjust to taste. For a twist, try adding these seasonings to the basic recipe:

  • Barbecue seasonings
  • Curry spices
  • Cinnamon, ginger, and sugar
  • Garlic powder and cayenne pepper
  • Parmesan cheese
  • Brown sugar, chili powder, and nutmeg

Tip: Remove pulp by rinsing the seeds through a strainer. Also, make sure the seeds are completely dry before roasting.

  1. Preheat oven to 350 degrees.
  2. In a large bowl, toss pumpkin seeds with canola oil and salt. (At this stage, also add any additional seasonings to the mix.)
  3. Spread pumpkin seeds evenly onto a baking sheet in one layer.
  4. Bake for about 20 minutes, until the seeds are crisp, stirring every few minutes.
  5. Remove from the oven and, if desired, reseason to taste.

Source: Flickr user ccharmon

FitBlackChicks FitBlackChicks 2 years 4 weeks
I keep forgetting to do this! I want to try a spicy mix. Yum!
weffie weffie 5 years 6 weeks
My mom makes hers with tamari, they are sooo addictive! Our fall special at work includes a Pumpkin-Butternut Squash soup that we garnish with shelled roasted pumpkin seeds... I'd never really thought to shell them before roasting (mainly because of the extra labour, but partly because I like the chewy shells) but they are really, really crispy and delicious!
kurniakasih kurniakasih 6 years 3 weeks
yeah, I usually just use olive oil and salt. But, great idea! I love it when Halloween comes around since it's roasting pumpkin seeds time for us adults (beside taking our kid around for trick or treating)!
insanitypepper insanitypepper 6 years 5 weeks
Olive oil and salt is all I need.
Soniabonya Soniabonya 6 years 5 weeks
I used to LOVE pumpkin seeds. I always looked forward to my mom roasting them as a child. Then I ate too much and was sick for several days. Now I avoid them. Just looking at the picture made my stomach churn :( So sad.