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Last Updated on November 12, 2024
Roasted salted pumpkin seeds are a delicious treat, and they’re so easy to make! This simple homemade recipe comes together after just fifteen minutes in the oven.
Making roasted salted pumpkin seeds is as easy as can be! Baked salted pumpkin seeds are not only tasty but have a ton of benefits for your health and the environment. This eco friendly snack is made with minimal ingredients too. When you roast raw pumpkin seeds, you’re helping reduce food waste and doing your part to live out a zero waste lifestyle.
salted roasted pumpkin seeds
Did you know more than 2 billion pounds of pumpkins are grown every year for all our pumpkin needs?
And according to the U.S. Department of Energy, 1.3 billion pounds are uneaten and sent to the landfill.
Food waste in landfills can’t break down, so it’s stuck in limbo releasing methane, a greenhouse gas 30x more powerful than carbon.
That’s why I love to use up my whole pumpkin –– and that includes the seeds. If you have a big backyard or gardening space, you can save the seeds for planting next year and have your own pumpkin patch!
My favorite way to use them is to make delicious roasted salted pumpkin seeds, which are a healthy and simple snack. I love eating them as is, adding them to salads, or enjoying them on a bowl of butternut squash soup. Yum!
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raw vs roasted pumpkin seeds: which are better?
When it comes to raw vs roasted pumpkin seeds, they’re almost the same in terms of nutritional value but have just a few differences. Raw seeds retain slightly more nutrients compared to when they’re baked, but roasted seeds tend to be easier to digest.
My personal preference? Roasted! You can absolutely eat raw pumpkin seeds, but I think they’re way more flavorful when roasted.
what is the best way to season salted roasted pumpkin seeds?
The combination of paprika and pepper is always a hit for me, but you can use any assortment of your favorite spices to flavor them!
Some of the best options include salt, pepper, garlic powder, paprika, turmeric, or chili powder. It all depends on the flavor profile you want to create.
what are the benefits of eating roasted salted pumpkin seeds?
Pumpkin seeds are loaded with vitamins and minerals like manganese and vitamin K, which help with healing wounds. They also contain zinc, a mineral that helps immune systems fight bacteria and viruses.
Low zinc levels are also often found in people who suffer from acne. So it’s possible incorporating zinc-rich foods, like pumpkin seeds, into your diet can help fight acne.
Zinc has also been shown to increase levels of serotonin in the body which helps control your sleep cycle. Eating some pumpkin seeds before bed can help promote a restful sleep.
Overall, salted roasted pumpkin seeds are a low carb snack, and they’re easy to pack into lunches or incorporate into meals.
should pumpkin seeds be soaked before roasting?
You don’t have to soak pumpkin seeds before roasting, but it is a good idea to rinse them first. If you find the pumpkin guts are really stuck on the seeds, soaking them for an hour or so may help get them off.
The soaking process can even help soften the otherwise chewy exterior shell of the seed. So if you plan on eating the pumpkin seeds whole, you may want to soak them for a minimum of 6 hours and 24 hours max. If you do this, make sure to air dry them overnight!
how to roast raw pumpkin seeds
I’m so excited to share my go-to recipe that never fails.
You can add roasted salted pumpkin seeds to smoothies, soups, or yogurt. It’s especially good as a topper on pumpkin soup.
I like to eat them whole (seed shell and all), but you can remove the shells if you prefer –– just don’t forget to compost them!
ingredients
- 1 big pumpkin, ideally a sugar pie pumpkin, but any will do
directions
- Wash your pumpkin seeds and towel dry them. I let them sit out overnight to ensure extra crispiness (but totally optional).
- Spread the seeds out on a baking sheet and coat them with a bit of olive oil.
- Add your salt and spices of choice.
- Roast at 350°F for about 15 minutes, giving them a good shake halfway through.
- Serve up and enjoy!
Let me know if you plan to try these salted roasted pumpkin seeds in the comments below! What spices would you choose?
faqs for baked salted pumpkin seeds
can you eat the shells of roasted salted pumpkin seeds?
Yes, the shells of pumpkin seeds are edible –– I just pop them in my mouth and eat them whole. Whole pumpkin seeds actually have more than twice the fiber as shelled ones. One ounce (28 grams) of whole pumpkin seeds offers approximately 5 grams of fiber, while the same number of shelled seeds has only 2 grams.
how long do pumpkin seeds last after roasting?
Your roasted seeds will last for about a week after roasting if stored properly. Be sure to wait until they are completely cooled before you store them. For maximum freshness, I recommend keeping them in either a sealed bag or airtight container.
can you eat too many pumpkin seeds?
Whether you’re eating raw vs roasted pumpkin seeds, it’s easy to eat a lot in one sitting — they’re that delicious! Because they contain a good amount of fiber, you’ll want to make sure you don’t eat too many at once, especially if you have any digestive concerns.
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