Perfectly Roasted Pumpkin Seeds: A Savory Snack for Any Season

Roasted pumpkin seeds are the ultimate snack—crunchy, nutritious, and endlessly customizable. Whether you're looking for a quick nibble or a topping for your favorite dishes, these roasted seeds are a crowd-pleaser. Here’s how to make them and why they’re a healthy addition to your diet.

Why Pumpkin Seeds Are Great for You

Pumpkin seeds, also known as pepitas, are packed with nutrients that make them a smart snacking choice. Here’s why:

Rich in Nutrients: Pumpkin seeds are a great source of magnesium, zinc, and healthy fats, supporting heart health and bone strength.
Protein-Packed: With about 7 grams of protein per ounce, they’re a satisfying snack.
Full of Antioxidants: These seeds are loaded with antioxidants, which can help reduce inflammation in the body.
Supports Digestion: Their fiber content makes them great for gut health.

Ingredients:

2 cups raw, shelled pumpkin seeds
1–2 tablespoons olive oil
1 teaspoon seasoning salt
1/2 teaspoon garlic powder

Instructions:

Preheat the Oven:
- Set your oven to 250°F (120°C).
Season the Pumpkin Seeds:
- Place the pumpkin seeds in a large mixing bowl.
- Drizzle with olive oil and toss to coat evenly.
- Add the seasoning salt and garlic powder, mixing well to ensure even coverage.
Spread and Roast:
- Line a large baking sheet with parchment paper.
- Spread the seasoned pumpkin seeds in a single layer on the baking sheet.
- Roast in the oven for 45 minutes, stirring every 10–15 minutes to ensure even cooking.
Cool and Store:
- Allow the pumpkin seeds to cool completely on the baking sheet. This helps them achieve their crunchiest texture.
- Once cooled, store in an airtight container for up to two weeks.

Flavor Variations to Try

While the classic garlic and salt combo is always a hit, you can get creative with these seasoning ideas:

Smoky: Add 1/2 teaspoon smoked paprika for a subtle smoky flavor.
Sweet: Toss seeds with a pinch of cinnamon and a drizzle of maple syrup before roasting.
Spicy: Add a dash of cayenne pepper for a fiery kick.

How to Enjoy Roasted Pumpkin Seeds

As a Snack: Enjoy them straight out of the container for a quick, nutritious boost.
Topping: Sprinkle on salads, soups, or yogurt bowls for added crunch and flavor.
Mix-In: Add to trail mixes or granola for a tasty twist.

Nutritional Information (Per 1/4 Cup Serving):

Calories: 150
Protein: 5g
Fat: 12g
Carbohydrates: 3g
Fiber: 1g

Roasting your own pumpkin seeds is not only simple but also a delicious way to make the most of this nutrient-packed food. With endless possibilities for seasoning, this recipe is sure to become a staple in your kitchen.

Disclaimer: This content is for informational purposes only and is not intended as medical advice. Please consult with a healthcare professional for personalized recommendations.