Roasted pumpkin seeds are a fun and nutritious fall food. One ounce of pumpkin seeds has 5g of protein, 5g of fiber, and 5 grams of heart healthy fats. Pumpkin seeds improve heart health and digestion. They are rich in magnesium, copper, zinc, and phosphorus making them a nutrient dense crunchy component of your meal.
How to roast pumpkin seeds.
- Pick out a pretty pumpkin. Carve, paint, and enjoy the pumpkin.
- Preheat the oven to 350 F. Cut a circle around the stem. Using a wide spoon, scoop out all of the seeds and pulp into a colander. Rinse seeds separating from orange pulp. Dry seeds thoroughly with a towel. Spray sheet pan with olive oil spray or use parchment paper.
- Transfer seeds into a bowl, spray seeds with olive oil spray, and season to your liking.
- Spread seeds evenly onto the pan. Place the pan into the oven and cook for about 12 to 15 minutes. Toss the seeds about every 5 minutes for even browning. Look for a golden brown and nutty aroma.
My favorite seasonings are: Slap Ya Mama, BBQ Rub, Old Bay, Berbere, Chipotle, garlic powder, onion powder, taco seasoning, or cinnamon and sugar.