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Photo:Carson Downing
Carson Downing
Active Time:10 minsTotal Time:40 minsServings:8Jump to Nutrition Facts
Active Time:10 minsTotal Time:40 minsServings:8
Active Time:10 mins
Active Time:
10 mins
Total Time:40 mins
Total Time:
40 mins
Servings:8
Servings:
8
Jump to Nutrition Facts
Jump to recipe
Roasting pumpkin seeds might be our favorite part of pumpkin carving!Pumpkin seedsare packed with fiber, protein and magnesium, so they make a great healthy snack. It’s also easy to customize them with different seasonings so you can enjoy endless flavors—or keep things on the simple side with just a sprinkle of salt. Keep reading to learn how easy it is to make roasted pumpkin seeds, plus some inspiration on some tasty seasoning variations!
Where to Get Pumpkin Seeds
How to Clean Pumpkin Seeds
Once you’ve carved your pumpkin, you’re left with a pile of seeds that are covered with stringy pumpkin flesh. Luckily, it’s easy to clean them off. Remove as much flesh as possible before adding the seeds to a bowl of water. The seeds will float to the surface and the pumpkin flesh will sink, and you can then remove them using a slotted spoon. Use a paper towel to pat the seeds dry.
Seasoning and Roasting Pumpkin Seeds
Picking a flavor might be the trickiest part of this recipe—there are so many delicious options to choose from! Once you’ve decided on a seasoning, preheat your oven to 300°F. Spread the pumpkin seeds in an even layer on the parchment-lined baking sheet and bake for 40 minutes. While they’re baking, combine 1 egg white with 1 teaspoon salt for every 2 cups pumpkin seeds; beat until frothy, then mix in your seasoning of choice. (An egg white helps the seasonings stick better.) Stir in the toasted pumpkin seeds, spread back onto the baking sheet and pop back into the oven until they’re lightly browned, 10 to 15 minutes more. Let cool for 10 minutes. Then you’re free to enjoy!
7 Seasoning Combos to Try
A good rule of thumb is to beat 1 large egg white with 1 teaspoon salt for every 2 cups of pumpkin seeds. Then stir in one of the following combinations:
Cook Mode(Keep screen awake)Ingredients2cupspumpkin seeds1largeegg white, beaten until frothy1teaspoonsaltSeasoning(optional; see above)
Cook Mode(Keep screen awake)
Ingredients
2cupspumpkin seeds
1largeegg white, beaten until frothy
1teaspoonsalt
Seasoning(optional; see above)
DirectionsPreheat oven to 300°F. Line a large rimmed baking sheet with parchment paper.Fill a large bowl half-full with water. Add 2 cups pumpkin seeds to the water; swish with your hands to remove any excess pumpkin flesh, which should sink to the bottom of the bowl. Use a slotted spoon to remove the seeds from the bowl; pat them dry with a paper towel.Spread the pumpkin seeds in an even layer on the prepared baking sheet. Bake, stirring once, until starting to brown, about 40 minutes.Meanwhile, mix 1 large egg white, 1 teaspoon salt and seasoning (if using) in a medium bowl.Carefully add the pumpkin seeds to the egg white mixture. Stir well to combine. Spread the seeds in a single layer on the baking sheet. Bake until light brown, about 15 minutes more. Let cool for 10 minutes before serving.Frequently Asked QuestionsPepitas are also pumpkin seeds, however, they are green and have no shells. They are found in certain varieties of pumpkins, like oilseed or Styrian pumpkins.It is recommended that you dry pumpkin seeds before roasting to ensure they get a crisp and crunchy texture.Yes, the shells are safe to consume. Removing the shells is time-consuming and not necessary to do before roasting them.Pumpkin seeds are high in healthy fats, protein and fiber. They also contain antioxidants, which can help decrease the risk of chronic diseases like heart disease.You can store roasted pumpkin seeds in an airtight container for up to 3 days.EatingWell.com, October 2024
Directions
Preheat oven to 300°F. Line a large rimmed baking sheet with parchment paper.Fill a large bowl half-full with water. Add 2 cups pumpkin seeds to the water; swish with your hands to remove any excess pumpkin flesh, which should sink to the bottom of the bowl. Use a slotted spoon to remove the seeds from the bowl; pat them dry with a paper towel.Spread the pumpkin seeds in an even layer on the prepared baking sheet. Bake, stirring once, until starting to brown, about 40 minutes.Meanwhile, mix 1 large egg white, 1 teaspoon salt and seasoning (if using) in a medium bowl.Carefully add the pumpkin seeds to the egg white mixture. Stir well to combine. Spread the seeds in a single layer on the baking sheet. Bake until light brown, about 15 minutes more. Let cool for 10 minutes before serving.Frequently Asked QuestionsPepitas are also pumpkin seeds, however, they are green and have no shells. They are found in certain varieties of pumpkins, like oilseed or Styrian pumpkins.It is recommended that you dry pumpkin seeds before roasting to ensure they get a crisp and crunchy texture.Yes, the shells are safe to consume. Removing the shells is time-consuming and not necessary to do before roasting them.Pumpkin seeds are high in healthy fats, protein and fiber. They also contain antioxidants, which can help decrease the risk of chronic diseases like heart disease.You can store roasted pumpkin seeds in an airtight container for up to 3 days.
Preheat oven to 300°F. Line a large rimmed baking sheet with parchment paper.
Fill a large bowl half-full with water. Add 2 cups pumpkin seeds to the water; swish with your hands to remove any excess pumpkin flesh, which should sink to the bottom of the bowl. Use a slotted spoon to remove the seeds from the bowl; pat them dry with a paper towel.
Spread the pumpkin seeds in an even layer on the prepared baking sheet. Bake, stirring once, until starting to brown, about 40 minutes.
Meanwhile, mix 1 large egg white, 1 teaspoon salt and seasoning (if using) in a medium bowl.
Carefully add the pumpkin seeds to the egg white mixture. Stir well to combine. Spread the seeds in a single layer on the baking sheet. Bake until light brown, about 15 minutes more. Let cool for 10 minutes before serving.
Frequently Asked QuestionsPepitas are also pumpkin seeds, however, they are green and have no shells. They are found in certain varieties of pumpkins, like oilseed or Styrian pumpkins.It is recommended that you dry pumpkin seeds before roasting to ensure they get a crisp and crunchy texture.Yes, the shells are safe to consume. Removing the shells is time-consuming and not necessary to do before roasting them.Pumpkin seeds are high in healthy fats, protein and fiber. They also contain antioxidants, which can help decrease the risk of chronic diseases like heart disease.You can store roasted pumpkin seeds in an airtight container for up to 3 days.
Frequently Asked Questions
Pepitas are also pumpkin seeds, however, they are green and have no shells. They are found in certain varieties of pumpkins, like oilseed or Styrian pumpkins.
It is recommended that you dry pumpkin seeds before roasting to ensure they get a crisp and crunchy texture.
Yes, the shells are safe to consume. Removing the shells is time-consuming and not necessary to do before roasting them.
Pumpkin seeds are high in healthy fats, protein and fiber. They also contain antioxidants, which can help decrease the risk of chronic diseases like heart disease.
You can store roasted pumpkin seeds in an airtight container for up to 3 days.
EatingWell.com, October 2024
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Nutrition Facts(per serving)80Calories4gFat9gCarbs4gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Katie Parker
andCamryn Alexa Wimberly
Camryn Alexa Wimberly
