Healthy Recipes

pumpkin seeds

Roasted Pumpkin Seeds

This crunchy snack is so easy and delicious there's no need to only make them at Halloween! Pumpkin seeds are a great source of magnesium, iron, zinc, essential fatty acids, and protein. They are also low in carbohydrate. 

  • 2 cups whole raw pumpkin seeds
  • 1 tablespoon melted butter or oil
  • salt to taste

Scrape seeds from the inside of a pumpkin. Rinse the pumpkin pulp off as well as you can and pat dry. 

Preheat oven to 150 degrees F (75 degrees C). Roasting on this lower heat helps to maintain more of the healthy essential fatty acids.

Combine all ingredients in bowl; stir to coat all the seeds.

Spread the seeds in a single layer on a baking sheet. Bake until seeds are golden brown (about 20 minutes), stirring occasionally.

Adjust seasonings to suit your taste. Experiment: try adding a bit of brown sugar for sweet and salty seeds or paprika and celery salt for a spicy batch.

Makes 4 servings
Per 1/4 cup serving:

  • 186 calories
  • 6 g carbohydrate
  • 1.5 g fiber
  • 15 g fat
  • 8 g protein


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