Roasted Pumpkin Seeds


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.

Mary Ballard

Meet Mary

Mary Ballard, RD, LD, is a registered and licensed dietitian with CHI Memorial Metabolic and Bariatric Care. She provided public health nutrition counseling for seven years prior to joining the practice. Mary works with patients to develop personalized nutrition plans and helps patients set nutrition goals tailored to their preferences and health needs. 

Learn more about CHI Memorial Metabolic and Bariatric Care