Roasted Pumpkin Seeds
Carving pumpkins for Halloween? Don’t throw out those pumpkin seeds! Roasted pumpkin seeds are a delicious, nutritious, and crunchy snack both kids and adults can enjoy. I remember enjoying roasted pumpkin seeds from carved pumpkins from the time I was very little. Our mom would do a simple pumpkin seed recipe with just a little oil and salt (like the recipe below). To this day, that is my favorite way to enjoy them. We’ll even share some scrumptious seasoning variations below so you can enjoy any flavor you are craving.
Ways to Use Roasted Pumpkin Seeds
You can use these versatile seeds in so many different ways and over all kinds of fall-flavored dishes. Enjoy them with a fall drink like a Pumpkin Spice Steamer or a Pumpkin Juice Recipe. Enjoy them alongside a breakfast with Pumpkin Waffles or add them to a Halloween Candy Charcuterie Board. Try also adding a scoop to:
SaladsSoupsTrail MixesBrittleGranola BarsOatmealBreadAvocado ToastHummusCharcuterie BoardsBlended into smoothes (raw seeds)
Health Benefits of Pumpkin Seeds
Not only are pumpkin seeds a great, tasty (gluten free) treat, they are also chock full of nutritional value. According to WebMd they are “…a rich source of protein, unsaturated fatty acids, vitamins, and minerals that reduce risk factors of chronic disease, including cancer.” They are a great source of antioxidants and dietary fiber which can reduce inflammation. They are also high in magnesium, which is important to have in your diet but sometimes difficult to find. Diets high in magnesium are associated with a lower risk of heart disease, diabetes, and risk of stroke. Pumpkin seeds are also high in nutrients such as Zinc, Iron, Copper, maleness, amino acids, Phosphorus, Vitamin K, plant-based Omega-3s, and Omega 6 .
Tips for Cleaning Pumpkin Seeds
Getting the fiberous strands or pulp (aka “goop”, “gunk”, or “guts”) off of the seeds is definitely the most frustrating part of roasting pumpkin seeds. Here are some tips to make it easier:
Get a large bowl and put everything from inside the pumpkin in it, pulp and all.Cover it all with water so the seeds float to the top, it helps if you agitate the water with your hands to release the seeds from the fibers. Keep agitating the water until all the seeds float to the top. Remove the seeds from the bowl using your hands, a metal spoon, or a slotted spoon. I like using a spoon because those little seeds are so slippery, they slide right through my fingers.Place the seeds in a sieve or colander and rinse thoroughly, picking out any little pieces that may have stuck to the seeds.
Soak (or Boil) Your Pumpkin Seeds Before Roasting
Soaking or boiling your seeds can soften them, help with even roasting, and also help flavor them. Simply place your seeds in a bowl with 3-4 cups of water and 1 tablespoon of salt cover, and soak overnight. If you want to hurry the process, you can place everything in a sauce pan and boil for 10 minutes.
Seasoning Pumpkin Seeds
This is the fun part. I love seasoning my pumpkin seeds and making up different flavor combinations. Sometimes I like them plain, sometimes I like them a little sweet, or sometimes I like to add a little spice or give them an unexpected pop of flavor. You really can’t go wrong with seasonings. Get creative and have fun with it! Here are a few ideas:
Sweet and Spicy: A little sweet and a little savory with a little kick! Get the full recipe here. Southwest Style: Add a little taco seasoning and toss with a few drops of limeBuffalo Style: Toss with some ranch powder and buffalo-style wing sauce to tasteCinnamon-Sugar: Stir seeds into some melted butter and toss with a little cinnamon and sugar Parmesan: Give your seeds an Italian flair with a little garlic powder and grated parmesan cheeseRanch-flavored: Toss with ranch dressing powder
Roasting Pumpkin Seeds in the Air Fryer
Did you know you can roast your seeds in an air fryer? It’s so easy! Simply prepare the seeds as you would if you were going to roast them in the oven. After tossing them with a little oil and salt (or whatever seasonings you choose), place them on a single layer in your air fryer. Set your air fryer to 350-degrees for 10 minutes, shaking the basket half-way through. If they aren’t completely done after 10 minutes, put them back in for 2-3 minutes at a time until perfectly crispy and golden.
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