Roasted Pumpkin Seeds

Why throw away those pumpkin seeds? Thanksgiving is around the corner, and make the most out of those carved pumpkins!

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Why throw away those pumpkin seeds? Thanksgiving is around the corner, and make the most out of those carved pumpkins! They can make a great quick Autumn snack.

Nutritionist Frances Largeman-Roth explains how to make roasted pumpkin seeds. Not only are these a great tasting snack, but they are loaded with magnesium as well!

First, preheat the oven to 300 degrees. You can get your pumpkin seeds from either a regular jack-o-lantern or a sweetie pumpkin which is known as a baking pumpkin. Once you have your seeds give them a nice rinse under water and boil.

You must now get your seeds bone dry so they don't boil when you bake them. Once dry, sprinkle salt and olive oil over seeds, just enough to lightly coat. Place the pumpkin seeds on a baking sheet so they are evenly spread out and are not overlapping. Place in oven for 20-30 minutes but check frequently until they are lightly golden. Enjoy!


  • Seeds from a pumpkin (either a carving pumpkin or a pie pumpkin), cleaned very well (no stringy bits attached!)
  • Extra virgin olive oil
  • Sea salt
Preheat oven to 300 degrees Fahrenheit. Boil the seeds in a large pot of salted water for 10 minutes. Drain and dry thoroughly (you can speed the process with a clean kitchen towel). Transfer to a large bowl. Toss with enough olive oil to lightly coat (this depends on the size of your pumpkin). Sprinkle in about a teaspoon of salt and toss again. [NOTE: This is where you’d add additional seasonings like paprika, cayenne pepper, cinnamon, etc.] Spread the seeds out in an even layer (no overlapping) on baking sheets. Bake for about 20 to 30 minutes, checking every 10 minutes to stir and to make sure seeds aren't too brown. When just golden on the outside, remove, cool slightly and enjoy! Serves 4

Nutrition Information

Recipe Serves: 4
Nutrition Information Based on a Single Serving
Calories 1065%
Fat 10gr15%
Cholesterol 0mg0%
Sodium 583mg25%
Carbohydrates 2gr1%
Fiber 1gr4%
Sugar 0gr0%
Protein 5gr9%

*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.

Dietary Needs

Dairy Free
Dairy Free
Gluten Free
Gluten Free
Lower Carbohydrate
Lower Cholesterol
Lower Sugar
Lower Sugar