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Roasted Pumpkin Seeds, Healthy and Delicious!

Roasted pumpkin seeds, are one of my favorites treats this time of year. When you are carving out your jack-o'-lanterns put aside those beautiful seeds to roast and have a treat for later. Roasted pumpkin seeds are a healthy natural crunchy snack that is gluten free, vegan, and totally delicious! Keep in mind if you struggle with digesting and soaked nuts and seeds, make sure you soak or boil the pumpkin seeds before roasting or cooking.

Pumpkin seeds may be small, but they are packed full of valuable nutrients. Just eating a small amount can provide you with a substantial quantity of healthy fats, magnesium, and zinc. Pumpkin seeds are associated with several health benefits including lower blood sugar levels, controlling high blood pressure, forming, and maintaining healthy bones, along with improving heart health, prostate health, sperm quality, bladder health, sleep quality, and protection against certain cancers.

Pumpkins Seeds are a good source of, Magnesium, Zinc, Iron, Antioxidants, Fiber, and more!

One ounce (28 grams) of shell-free pumpkin seeds has roughly 150 calories, mainly from fat and protein.

In addition, a 1-ounce (28-gram) serving contains (1):

Fiber: 1.7 grams

Carbs: 5 grams

Protein: 7 grams

Fat: 13 grams (6 of which are omega-6s)

Vitamin K: 18% of the RDI

Phosphorus: 33% of the RDI

Manganese: 42% of the RDI

Magnesium: 37% of the RDI

Iron: 23% of the RDI

Zinc: 14% of the RDI

Copper: 19% of the RDI

They also contain a lot of antioxidants and a decent amount of polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin) and folate.

Roasting your own pumpkin seed is an easy, fun, healthy activity for the whole family!

Before you start roasting your pumpkin seeds, make sure you have selected your flavor variation. Ingredients to have on hands include, but not limited to:

  • Olive oil, or another light oil

  • Butter

  • Sal

  • Pepper

  • Ground spices, cinnamon, golden curry powder, cayenne pepper, paprika, garlic, onion, lemon pepper, ginger, dill, dry mustard, ranch dressing packet, pumpkin spice, pick the spices, herbs, and flavors that make you happy.

  • Honey and maple syrup

Delicious Roasted Pumpkin Seeds


1 ½ cups fresh pumpkin seeds, clean and dried. You can either paper towel dry, blotting them dry or let them dry overnight on a paper towel.

2 teaspoons of olive oil or melted butter

¼ teaspoon of sea salt

2 teaspoons of maple syrup or honey (optional)

The spices or herbs you have selected.


1. Preheat your oven to 300F and line a baking sheet with parchment paper. In a medium bowl, toss the pumpkin seeds with the olive oil, sea salt, any other spices, and herbs you have chosen, along with sweetener if choose to do that. Make sure the pumpkin seeds are evenly coated.

2. Transfer the pumpkin seeds to the prepared baking sheet in a single layer. Bake for 25- 30 minutes, or until the seeds are deeply golden, stir the seeds about every 10 minutes while baking. I put my seeds under a broiler at the very end for a couple minutes to make them extra crunchy.

3. Remove from the oven, allow to cool for a minute or two, and enjoy!

Store in airtight container, keeps up to 2 weeks.


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