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How to Make Delicious Roasted Pumpkin Seeds

It's that time of year when pumpkins are being harvested.  People are reaping the pumpkins they planted in their garden, and families are going to the pumpkin patch.  Some people like to carve jack o'lanterns out of their pumpkins, but others prefer to make delicious pumpkin pies. Whatever you plan to do with your pumpkins, you may be wondering what to do with the seeds. After all, the pumpkin seeds are loaded with health benefits, but they are one of those foods that you may be unsure how to cook.  If are wondering what to do with the pumpkin seeds from your pumpkin, look no further.  In this article you'll find everything you need to know about roasting pumpkin seeds, as well as a few other yummy recipes.  So what are you waiting for?  Let's get cooking!

Ingredients Needed

Roasted pumpkin seeds are so easy to make.  Hardly any ingredients are required.  In fact, all you need are three ingredients.  Here is what you need:

  • 1 1/2 cups raw whole pumpkin seeds
  • 2 teaspoons melted butter
  • 1 pinch of salt

How to Cook Roasted Pumpkin Seeds

Roasted pumpkin seeds are super easy to cook.  They only require two steps.  A little tip is that it is easiest to use aluminum foil for cooking, because aluminum foil keeps the food moist, cooks it evenly, and makes clean-up easier.

  1. Preheat the oven to 300 degrees F (150 degrees C).
  2. Add the pumpkin seeds into a bowl with the melted butter and salt.  Spread the seeds in a single layer on a baking sheet (aluminum foil works great, like I said above) and bake for about 45 minutes or until golden brown.  Don't forget to stir occasionally.  Once the pumpkin seeds are done, allow them to cool and then pour them into a container.

Nutritional Value of Pumpkin Seeds

Pumpkin seeds are loaded with nutritional benefits.  Many studies have been done, and all prove that pumpkin seeds are very nutritious for you and have so many healthy benefits.  Let's take a look at some reasons why you should add pumpkin seeds to your diet.

  • Heart and liver health - Pumpkin seeds are so healthy for the the heart and liver.  The fiber in pumpkin seeds helps lower the total amount of cholesterol in the blood and decrease the risk of heart disease.
  • Helps you maintain a healthy weight - Pumpkin seeds are great for those on a diet because they make you feel full longer and you won't want to eat other foods constantly.
  • Healthy for the immune system - Pumpkin seeds have a high content of vitamin E and other antioxidants.  Vitamin E helps strengthen the immune system and maintain healthy blood vessels.
  • Contains magnesium  In one study, scientists found that 100 grams of pumpkin seeds contained 90.69 milligrams of magnesium.  Magnesium is one of the seven essential macrominerals.
  • Healthy during pregnancy - Pumpkin seeds are a great source of zinc, which is an essential mineral during pregnancy.
  • Prevents insomnia  - If you find it hard to sleep at night, try eating some pumpkin seeds before bed.  Pumpkin seeds are a rich source of tryptophan, an amino acid, which helps you fall asleep at night.
  • Healthy for skin and eyes - In addition to all these health benefits, pumpkin seeds are also great for the skin and eyes.

Other Pumpkin Seed Recipes

As delicious as roasted pumpkin seeds are, perhaps they are just not your taste.  But that doesn't mean you still can't put your pumpkin seeds to good use.  There are many other pumpkin seed recipes.  Here are a few recipes you may want to consider trying.

Baked Cinnamon Sugar Pumpkin Seeds

Recipe by Delish

The next time you are wanting something sweet, eat some cinnamon sugar pumpkin seeds.  This snack is much healthier than eating cinnamon and sugar on a cookie.  To make this delicious recipe, all you need is 2 tablespoons of  butter, 2 cups of pumpkin seeds, 1 teaspoon of cinnamon, and 2 tablespoons of sugar.

  1. Preheat oven to 350°.  As the oven heats, heat butter in the microwave in 20-second intervals until it's fully melted.
  2. Toss pumpkin seeds in melted butter to coat them, then toss with cinnamon and sugar.
  3. Spread the seeds out on a parchment-lined baking sheet and roast for 25 to 27 minutes, or until lightly golden.
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Image Source: Delish

Garlic Parmesan Pumpkin Seeds

Recipe by Delish

Garlic is one of those ingredients that tastes good on almost anything.  It adds a rich flavor that makes pumpkin seeds taste like garlic bread.  And with a little Parmesan cheese mixed with it, this recipe is sure to become a favorite.  All you need is 1 carving pumpkin about 5 lbs or larger (you'll use all the seeds in it), 2 tablespoons of extra virgin olive oil, 1/2 cup of grated Parmesan cheese, 2 teaspoons of garlic powder, and 1/4 teaspoon of salt.

  1. Preheat oven to 300 degrees F.
  2. Carve off the top of the pumpkin and scoop out the guts and seeds.  Immerse seeds in a bowl of water to clean off the guts, then dry them and place them on a well-greased baking sheet.  Bake for 30 minutes to dry them out.
  3. Toss seeds with all ingredients.  Bake for an additional 10 to 12 minutes, let cool for at least 5 minutes, then serve.
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Image Source: Delish

Pumpkin Pie Flavored Pumpkin Seeds

Recipe by Delish

Pumpkin pie is one of the most common desserts this time of year.  It is especially popular around Thanksgiving.  If you are wanting to try a healthier version of pumpkin pie, consider making pumpkin pie flavored pumpkin seeds.  All you need to make this recipe are 2 tablespoons of butter, 2 cups of pumpkin seeds, 3 tablespoons of brown sugar, and 1 1/2 teaspoons of pumpkin pie spice.

  1. Preheat oven to 350°.  As it heats, microwave butter in 20-second intervals until fully melted.
  2. Toss pumpkin seeds with butter, brown sugar and pumpkin pie spice, then spread them evenly on a baking sheet lined with parchment paper and cook for 30 minutes.  Let cool for a few minutes before serving.
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Image Source: Delish

Smoky BBQ Spiced Pumpkin Seeds

Recipe by Skinny Taste

Are you needing a little spiciness in your dinner?  Try eating these delicious pumpkin seeds.  The ingredients needed are as followed:

  • 1 ½ cup unshelled, raw pumpkin seeds
  • 1 1/4 teaspoon onion powder
  • 1 1/4 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground mustard
  • 1/4 teaspoon light brown sugar
  • 4 to 5 squirts olive oil spray
  1. Preheat oven to 300F degrees.
  2. Remove the seeds from the pumpkin and separate them from the stringy pulp and rinse the seeds in a colander under cold water.
  3. Shake off any excess water, spread the seeds on a baking sheet and roast for about 10 minutes or until seeds are dry, tossing halfway through.
  4. In another small bowl, combine the onion powder, garlic powder, mustard, smoked paprika, cayenne, salt and brown sugar.
  5. Place the seeds in a medium bowl and lightly spray with oil.
  6. Add 3/4 of the spice mixture and toss to evenly coat.
  7. Evenly spread the seeds on a sheet pan covered with parchment and roast for 20 to 30 minutes or until brown and crunchy, tossing half way through.
  8. Immediately spray more olive oil over the seeds and toss with the remaining spice mixture.

Image Source: Skinny Taste

Pumpkin Seed Brittle

Recipe by Good Housekeeping

If you are wanting to try something different with pumpkin seeds, you may want to try this recipe.  The ingredients that are needed are cooking spray, 2 cups of sugar, 1/2 teaspoon of ground cinnamon, 1/2 teaspoon of salt, and 1 1/2 cups of raw shelled pumpkin seeds.

  1. Line a 9- by 13-inch rimmed baking sheet with parchment, coat with cooking spray, and set atop a wire rack.
  2. In a medium saucepan fitted with a candy thermometer, bring sugar, cinnamon, salt, and 1 cup water to a boil, stirring just until sugar is dissolved.  Continue cooking until temperature reaches 238 degrees F, about 8 minutes. Stir in pumpkin seeds and continue cooking, stirring occasionally, until temperature reaches 290 degrees F, about 5 minutes more.
  3. Remove mixture from heat and carefully pour onto prepared pan.  Using a rubber spatula coated with cooking spray, spread into a thin layer.  Let cool completely, about 1 hour.  Lift brittle from pan and peel away parchment.  Break into pieces.  Store in an airtight container for up to 1 week.

Image Source: Good Housekeeping

Vegan Pumpkin Caramels

Recipe by Minimalist Baker

This is a tasty treat that is also vegan.  The ingredients needed are as followed:

  • 12 ounces medjool dates, pitted
  • 2 Tbsp pumpkin butter
  • 1 tsp pumpkin pie spice
  • 2 Tbsp melted coconut oil
  • 1/2 tsp sea salt
  • 1/3 cup raw pumpkin seeds
  1. Preheat oven to 350 degrees F (176 C) and place raw pepitas on a baking sheet. If your dates are not sticky and moist, begin soaking in hot water now. Wait 10 minutes and then drain thoroughly.
  2. Bake pepitas (pumpkin seeds) for 5-7 minutes, or fragrant and just slightly toasty. Remove set aside.
  3. Add dates to the food processor and mix until a ball forms. Then add in pumpkin butter (or puree) and spices and mix.
  4. While mixing, stream in melted coconut oil until a paste forms, scraping down sides as needed. If it won’t mix, add 1-2 Tbsp hot water (amount as original recipe is written // adjust if altering batch size) - this will depend on the size and stickiness of your dates. Taste and adjust spices as needed.
  5. Transfer mixture to the freezer to chill/harden for at least 2 hours, preferably 4-6. You want it to be tacky enough to allow for handling and rolling into balls.
  6. Once set, remove date caramel from freezer and scoop out rounded Tablespoons and roll between your palms to form a ball. Roll in pepitas to coat and sprinkle the tops with sea salt. Place on a parchment-lined baking sheet or plate and pop back in the freezer to set.
  7. Keep these in the freezer for freshness - they won’t harden. Enjoy straight from the freezer, or let set at room temp for 5 minutes before serving.

Image Source: Minimalist Baker

Final Thoughts

Roasted pumpkin seeds are a tasty snack to have in the house.  They don't take much time to cook, and only require 3 ingredients.  Pumpkin seeds have many health benefits, including that they are healthy for the immune system, heart, liver, and can prevent insomnia.  If roasted pumpkin seeds just aren't your thing, I've included a list of other pumpkin seed recipes that you can make this fall.  Happy cooking!

Mariann Foster

I am one of our content writers for Everything Backyard. I am a mother and business owner of Big Horn Mountain Alpacas in Wyoming. I love farm life, cutting my own firewood in the mountains, and participating in local trail run races.

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