A baking pan full of roasted pumpkin seeds with two small, orange pumpkins in the background.

Roasted Pumpkin Seeds

Recipe from: Maine EFNEP

Ingredients 

  • 1 Pumpkin For the seeds
  • 1 Tablespoon Olive Oil
  • ¼ teaspoon Salt Or to taste

Equipment

  • Oven
  • Cookie Sheet
  • Colander
  • Medium Bowl

Instructions

  • Preheat the oven to 350°F.
  • Carve the pumpkin, and separate pumpkin seeds from the stringy pulp.
  • Rinse raw pumpkin seeds in a colander under cold running water, and shake or pat seeds dry with a paper towel.
  • In a bowl, toss seeds in olive oil and salt.
  • Spread seeds on a lightly greased cookie sheet.
  • Roast seeds in the oven for 20-30 minutes or until golden brown, flipping halfway through.

Video

Nutrition

Nutrition Facts
Roasted Pumpkin Seeds
Amount per Serving
Calories
 
119
Calories from Fat 36
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
1
g
6
%
Sodium
 
149
mg
6
%
Potassium
 
1156
mg
33
%
Carbohydrates
 
22
g
7
%
Fiber
 
2
g
8
%
Sugar
 
9
g
10
%
Protein
 
3
g
6
%
Vitamin A
 
28944
IU
579
%
Vitamin C
 
31
mg
38
%
Calcium
 
72
mg
7
%
Iron
 
3
mg
17
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Gluten Free, Olive Oil, Pumpkin, Pumpkin Seeds, Salt, Seeds, Vegan, Vegetarian