If you’re looking for a crunchy, nutritious snack that’s easy to prepare and packed with flavor, this pumpkin seed recipe is just what you need. Whether you’ve just carved a pumpkin for Halloween or simply enjoy roasted seeds, pumpkin seeds—also known as pepitas—are a powerhouse of nutrients and taste. In this article, we’ll explore the health benefits of pumpkin seeds, share a simple and delicious pumpkin seed recipe, and offer tips on flavor variations to suit every palate.
Why Pumpkin Seeds Deserve a Spot in Your Diet
Before diving into the recipe, it’s important to understand why pumpkin seeds are considered a superfood. These small, flat seeds are loaded with:
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Protein: One ounce contains about 7 grams of protein, making them a great plant-based protein source.
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Magnesium: Essential for heart health, muscle function, and bone strength.
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Zinc: Important for immunity, skin health, and metabolism.
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Healthy fats: Especially omega-3 and omega-6 fatty acids that support brain and heart health.
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Antioxidants: Help reduce inflammation and protect against chronic diseases.
Because of these benefits, this pumpkin seed recipe is more than just a tasty treat—it’s a nutritional win.
Classic Roasted Pumpkin Seed Recipe
Ingredients:
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1 cup raw pumpkin seeds (cleaned and rinsed)
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1 tablespoon olive oil or melted butter
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½ teaspoon sea salt (or to taste)
Instructions:
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Clean the Seeds: After scooping seeds from a pumpkin, place them in a colander and rinse thoroughly under cold water to remove any pulp. Pat them dry with a paper towel.
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Boil for Better Texture (Optional): Boiling the seeds in salted water for 10 minutes helps make them crispier when roasted.
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Preheat Oven: Set your oven to 325°F (165°C).
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Season the Seeds: In a bowl, toss the dry pumpkin seeds with olive oil or melted butter and salt.
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Roast: Spread the seeds in a single layer on a baking sheet lined with parchment paper or foil. Roast for 20–30 minutes, stirring every 10 minutes to ensure even cooking. Remove once golden brown and crisp.
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Cool and Enjoy: Let them cool before eating. Store in an airtight container for up to a week.
This basic pumpkin seed recipe is easy, quick, and perfect for snacking, topping salads, or adding crunch to soups.
Flavor Variations to Spice Up Your Pumpkin Seed Recipe
Want to add a little creativity to your snack? Try these seasoning options:
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Sweet Cinnamon Sugar: Mix seeds with 1 tablespoon melted butter, 1 tablespoon sugar, and ½ teaspoon cinnamon before roasting.
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Spicy Cajun: Add ½ teaspoon paprika, ¼ teaspoon cayenne pepper, and a dash of garlic powder.
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Garlic Parmesan: Toss roasted seeds with 1 tablespoon grated Parmesan and ½ teaspoon garlic powder after baking.
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Smoky BBQ: Mix in 1 teaspoon smoked paprika, ½ teaspoon brown sugar, and a pinch of chili powder.
These variations take the base pumpkin seed recipe to the next level, making it fun and versatile for different taste preferences.
Pumpkin Seeds in Other Recipes
While roasted pumpkin seeds are delicious on their own, you can also use them as an ingredient in other dishes:
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Salads: Sprinkle over a green salad for extra crunch and nutrition.
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Granola and Trail Mix: Add to your favorite mix for a boost of protein and healthy fats.
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Baked Goods: Mix into bread, muffins, or homemade crackers.
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Smoothies: Blend with fruits and greens for added texture and nutrients.
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Soups: Use as a crunchy garnish for creamy pumpkin or squash soups.
Incorporating pumpkin seeds into everyday meals adds both flavor and a nutritional punch.
Tips for the Best Pumpkin Seed Recipe
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Dry Thoroughly: Moisture is the enemy of crispiness. Make sure seeds are dry before roasting.
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Don’t Crowd the Pan: Spread seeds in a single layer for even roasting.
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Experiment with Oils: Try coconut oil, avocado oil, or sesame oil for different flavor profiles.
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Storage: Keep roasted seeds in an airtight jar at room temperature to preserve crunch.
Final Thoughts
Whether you’re looking to reduce waste by using every part of your pumpkin or simply searching for a healthy snack, this pumpkin seed recipe is a fantastic option. With endless seasoning possibilities and impressive health benefits, roasted pumpkin seeds are a staple that deserves a place in your pantry. Give this recipe a try today—you might just find your new favorite snack!
For more seasonal recipes and nutrition tips, stay tuned to our blog and explore the many ways you can enjoy wholesome, homemade snacks.
Learn more: pumpkin bread recipe