Looking for a healthy snack your little goblins will gobble up this fall? Save the pumpkin seeds from your jack-o’-lantern carving session! Roasted pumpkin seeds—aka pepitas—are a savory, crunchy, nutrient-loaded snack the whole family will love. Along with plenty of protein (a hearty 7 grams!) these super seeds are full of fiber and minerals, including iron, zinc, and mood-boosting magnesium, as well as vitamins, antioxidants, and heart-healthy fats. They’re pretty magical. Whipping up a batch is easy, too. You don’t even need any special potions!
How To Roast Pumpkin Seeds
Step 1: Scoop out the seeds.
Use a large spoon to scoop out the seeds from the pumpkin into a large bowl. Fill the bowl with water (the seeds will float) and use your hands to completely remove all the stringy pulp from the seeds. Rinse the seeds.
Step 2: Dry the pumpkins seeds.
Transfer the seeds to a paper towel-lined sheet pan and spread them into a single layer. Blot the seeds dry or let them air dry for an hour.
Step 3: Season the seeds.
Preheat the oven to 300°F. Move the seeds to a clean, dry bowl and discard the paper towels. Coat the seeds with olive oil (two teaspoons for one cup of seeds should do the trick) and add your seasonings. Salt is simple and always a winner, but you can mix things up with cinnamon and sugar or garlic powder or everything bagel seasoning, or anything you like! Just make sure you toss the seeds evenly to coat.
Step 4: Roast the seeds.
Spread the seeds back out onto a baking sheet and pop them in the oven, stirring occasionally, until golden brown and crispy, about 30 to 40 minutes. Remove seeds from oven and sprinkle immediately with a little more salt, if using. Allow to cool before serving.