Transform those leftover Halloween pumpkin seeds into a crunchy and flavorful snack with this baked pumpkin seeds recipe!
Holly’s Recipe Highlights
- Flavor: Homemade, roasted pumpkin seeds have a nutty, savory, slightly sweet flavor with a toasty crunch and a hint of earthiness.
- Skill Level: Super easy! There is no need to shell the pumpkin seeds. Simply toss with the oil, salt, and pepper, and bake in the oven.
- Prep Note: Set aside the seeds from that Halloween pumpkin and use them to make this crispy and savory snack or salad topper. And while you’re at it, use the flesh to make some roasted pumpkin, or make pumpkin puree and use it to make pumpkin butter .
Ingredient Insights
- Pumpkin Seeds: The best seeds for this recipe are those straight out of a fresh pumpkin. Scoop them out and rinse off the excess pumpkin pulp and fibers. Choose pumpkins that are larger for more seeds. Tap the pumpkin. If it sounds hollow, this means that there is more room in the pumpkin cavity for seeds.
- Olive Oil: A good quality olive oil tastes so good in this recipe. Extra virgin olive oil can be unfiltered for even more flavor and nutrition.
- Seasonings: While this recipe only calls for salt, feel free to add in extra seasonings and flavors you enjoy.
Flavorful Flexes
- Melted butter or coconut oil can be used in place of olive oil for a different flavor profile.
- Add some cinnamon and sugar substitute like Swerve for sweet seeds, and a brown sugar substitute will caramelize the seeds. Cumin, ginger, and cayenne pepper are great ways to spice up these healthy seeds.
- The addition of low-carb syrup, nutmeg, butter, and cinnamon is also a healthy and sweet way to enjoy them.
How to Bake Pumpkin Seeds
Baking pumpkin seeds takes just two simple steps!
- Rinse and dry pumpkin seeds.
- Toss with oil and seasoning and bake until golden brown.
Tip-Top Techniques
- Rinse off all pumpkin flesh and pat seeds dry for even roasting.
- Boil in salted water (optional) – simmer for 10 minutes to enhance flavor and make the seeds crispier and extra salty.
- Let seeds air-dry or pat them well because any moisture prevents crisping.
- Toss seeds during roasting for uniform browning.
Serving and Storage Suggestions
- Pumpkin seeds are best stored in an airtight container. Refrigerate for 6 months, freeze for up to a year.
- Before storing, however, make sure that they are completely cooled off, so no moisture collects in the container.
Low Carb Fall Favorites
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Baked Pumpkin Seeds
Baked pumpkin seeds are an easy to make and cozy fall snack.
Equipment
Ingredients
- 1 cup pumpkin seeds
- 1 tablespoon olive oil
- ¾ teaspoon salt or to taste
Instructions
- Preheat oven to 300°F. Use parchment to line a baking sheet.
- Rinse pumpkin seeds well to remove any remaining pulp. Pat dry.
- Toss pumpkin seeds with olive oil and salt.
- Place seeds on the baking tray and bake for 15 minutes. Stir and bake an additional 10-15 minutes until golden brown. Allow to cool completely.
Notes
- For sweet seeds, add cinnamon and low carb sugar. A brown sugar substitute like Swerve will caramelize the seeds. Try adding nutmeg, butter, and even some pumpkin spice!
- Cumin, ginger, and cayenne pepper will make a spicy snack.
Nutrition Information
Calories: 80kcal | Carbohydrates: 1g | Protein: 3g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Sodium: 291mg | Potassium: 86mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 2IU | Vitamin C: 0.2mg | Calcium: 5mg | Iron: 1mg
Nutrition information provided is an estimate and will vary based on cooking methods and brands of ingredients used.
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