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. These seeds are cream-colored, flat, oval-shaped, and offer a nutty yet slightly sweet flavor. Across various parts of the world, they are commonly roasted, salted, and enjoyed as a tasty snack.

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You can scoop the seeds from a carving pumpkin and roast them at home or alternatively, purchase pre-roasted pumpkin seeds from grocery or health food stores. You may find them referred to as "pepitas." Although similar to pumpkin seeds, pepitas specifically come from certain pumpkin varieties and have had their cream-colored shells (hulls) removed.

Pumpkins originate from Central and South America, where they have been utilized as a food source and a medicinal remedy by Native Americans for centuries. Packed with nutrients, pumpkin seeds abound with unsaturated fats such as omega-3s and essential minerals like magnesium.

Due to their rich nutritional profile, pumpkin seeds have been used over the ages as a natural remedy. Historical records reveal their use as a treatment for:

• Urinary tract and bladder infections
• High blood pressure and blood sugar levels
• Kidney stones
• Intestinal worms and other parasites

This roasted pumpkin seeds recipe is incredibly simple and yields delicious results! You can use this recipe not only for pumpkin seeds but also for seeds harvested from other winter squashes, like butternut squash.

If you're anything like me, the first time you wanted to know how to roast pumpkin seeds was during a pumpkin carving session. If that resonates with you, you're in the right place! I'm here to share my favorite method for roasting pumpkin seeds!

For additional pumpkin ideas, feel free to check out our homemade pumpkin puree recipe. It’s quite easy, and you can use it for making pumpkin pie, maple pumpkin butter, or even a pumpkin spice latte!

How to Roast Pumpkin Seeds

Don’t discard those pumpkin seeds! With our recipe, you can transform them into a delightful snack! Once you scoop out the seeds (it can be a bit messy), we need to clean off those stringy remnants.

To clean your pumpkin seeds, place them in a bowl of cold water. Swirl the seeds in the water and remove any that float to the surface. Although they will be cleaner now, there is still one more step we need to take to ensure they are ready for roasting.

Next, transfer the mostly clean seeds to a pot of boiling salted water and simmer for about 5 minutes. This additional step helps to further cleanse the seeds while also seasoning them (similar to adding salt to boiling pasta water).

Once the cooking is complete, drain the seeds and rinse them. Carefully pull off any remaining pieces of pumpkin and dry them thoroughly. The drier your pumpkin seeds are, the better they will roast in the oven.

Toss the dried seeds with oil (you can use olive oil, coconut oil, or a nut oil like walnut). Add a sprinkle of your favorite spice combination. For instance, I used harissa, but options like curry powder, pumpkin spice, or chili powder work wonderfully too. Spread the seeds out in a single layer and roast them in a 350°F oven until they're crisp and golden brown on the edges.

Interestingly, Halloween isn’t the only opportunity to enjoy roasted pumpkin seeds. You can make them throughout the fall and winter seasons or substitute pumpkins for other winter squash types, like butternut, spaghetti, or delicata squash. The method remains consistent, though you may find smaller seeds require less time in the oven.

This is my best method for roasting pumpkin seeds. The key is simmering the seeds in salted water for 5 minutes before popping them in the oven, which helps with cleaning and seasoning. Be sure to pat them dry before roasting; otherwise, they may not brown or crisp up as desired.

Makes 1 1/2 cups

Watch Us Make the Recipe

You Will Need

Directions

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

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

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

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

5. Drain and remove any remaining pumpkin bits stuck to the seeds.

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

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

8. Spread the seeds into a single layer. Bake, stirring at least once, until fragrant and golden around the edges, for about 10 to 25 minutes, depending on the seed sizes.

Adam and Joanne's Tips

• Storing: Let the roasted seeds cool, then transfer them to an airtight container. At room temperature, they can last for a couple of weeks, and if frozen, they can stay good for several months.
• Can you eat pumpkin seed shells? We enjoy the shells for the added fiber, but if you prefer not to have them, you can always hull them post-roasting.
• The nutrition facts provided 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