How do you get the most out of pumpkin seeds?

What Are Pumpkin Seeds?

Pumpkin seeds are edible seeds from pumpkins and other varieties of gourd squash. The seeds are cream colored, flat, and oval with a nutty, slightly sweet flavor. They are roasted, salted, and eaten as a snack in many parts of the world.

Dayu contains other products and information you need, so please check it out.

You can scoop seeds out of a carving pumpkin and roast them yourself or buy roasted pumpkin seeds from a grocery or health food store. You may see them labeled "pepitas." Pumpkin seeds and pepitas are basically the same thing except that pepitas have their cream-colored shells (hulls) removed and they come from specific varieties of pumpkin. 

Pepitas are seeds from specific varieties of pumpkin with the hulls removed. They're a nutritious snack rich in unsaturated fats and minerals. (Photo Credit: Moment/Getty Images)

Pumpkins are native to Central and South America, and have been used by Native Americans for centuries as food, as well as medicine. Pumpkin seeds are filled with nutrients, such as unsaturated fats like omega-3s and minerals like magnesium.

Because they are so nutritious, pumpkin seeds have a long history of use dating back to the Oaxaca Highlands of Mexico over 7,500 years ago. Across many cultures, they&#;ve been used as a folk remedy to treat:

• Urinary tract and bladder infections
• High blood pressure and blood sugar
• Kidney stones
• Parasites like intestinal worms

My roasted pumpkin seeds recipe is super simple, and they taste amazing! Use this recipe for pumpkin seeds or seeds from other winter squash, like butternut squash.

The first time I looked into how to roast pumpkin seeds, I was carving a pumpkin. Is that you, too? Welcome. I&#;ve got you covered. This is my favorite method for how to roast pumpkin seeds!

For more pumpkin recipes, see our homemade pumpkin puree (it&#;s easy), which you can use in this pumpkin pie, maple pumpkin butter, or pumpkin spice latte.

How to Roast Pumpkin Seeds

Please don&#;t throw away those pumpkin seeds! Use our recipe and turn them into a delicious snack! After scooping out your seeds (they will be messy), we need to clean them of all those stringy bits.

To clean your pumpkin seeds, throw them into a bowl of cold water. Swish the seeds around the bowl, then remove them as they float to the top. They&#;re mostly clean now, but we have one more chance to clean them up.

Next, add the mostly clean seeds to a pot of boiling salted water and simmer for about 5 minutes. This step cleans the seeds even more and seasons them (like adding salt to the boiling water to season pasta).

Drain and rinse the seeds. Pull away any extra bits of pumpkin left, then dry them as well as you can. The more dry your pumpkin seeds are, the better they will roast in the oven.

Toss the dry seeds with oil (use olive oil, coconut oil, or a nut oil like walnut). Add a sprinkle of your favorite spice blend. I used harissa in the photo, but curry powder, pumpkin spice, or chili powder is also excellent. Spread your seeds into one layer and roast them in a 350°F oven until crisp and browned around the edges.

By the way, Halloween isn&#;t the only time to roast pumpkin seeds. You can do it throughout fall and winter or swap the pumpkin for other winter squash, such as butternut squash, spaghetti squash, or delicata squash. The method stays the same, although you may find the smaller seeds don&#;t need as much time in the oven.

Easy Roasted Pumpkin Seeds

• PREP

  10mins

• COOK

  25mins

• TOTAL

  35mins

This is my favorite method for roasting pumpkin seeds. The secret is simmering your pumpkin seeds in salted water for 5 minutes before roasting, which helps to clean and season them. Before roasting, pat them dry, otherwise, they will not brown or crisp.

Makes 1 1/2 cups

Watch Us Make the Recipe

You Will Need

1 ½ cups pumpkin seeds

2 teaspoons fine sea salt, plus more for serving

2 teaspoons olive oil, melted coconut oil, or nut oil like walnut

2 teaspoons favorite spice blend such as pumpkin pie spice, curry powder, harissa or chili powder

Directions

1Preheat the oven to 350°F (177°C). Line a baking sheet with parchment paper and set aside.

2Fill a medium saucepan with 2 cups of water and season with 2 teaspoons of salt. Bring to a boil.

3Meanwhile, scoop the seeds from your pumpkin. Add the pumpkin seeds to a bowl filled with cold water and swish them until they float and are mostly clean.

4Add the cleaned seeds to the boiling salted water. Simmer for 5 minutes.

5Drain and pull away any remaining pumpkin attached to the seeds.

6Scatter the seeds onto clean dishcloths and pat them very dry.

7Mound the dried seeds onto the prepared baking sheet. Add the oil and spices, then toss until well coated.

For more Sweet corn seedsinformation, please contact us. We will provide professional answers.

8Spread the seeds into one layer. Bake, stirring the seeds at least once, until fragrant and golden around the edges, 10 to 25 minutes, depending on the size of the seeds.

Adam and Joanne's Tips

• Storing: Allow the roasted seeds to cool, then store them in an air-tight container. They will last this way at room temperature for a couple of weeks and in the freezer for a few months.
• Can you eat pumpkin seed shells? We enjoy the shells and love that they add some extra fiber. If you don&#;t like the shells, you can always hull them after roasting. I usually do this by biting into the seed and using my teeth to crack the shell.
• The nutrition facts provided below are estimates.

Nutrition Per Serving

Serving Size

2 tablespoons

/

Calories

105

/

Protein

5 g

/

Carbohydrate

2 g

/

Dietary Fiber

1 g

/

Total Sugars

0 g

/

Total Fat

9 g

/

Saturated Fat

2 g

/

Cholesterol

0 mg

AUTHOR:

Adam Gallagher