Simple Oven Roasted Pumpkin Seeds
Print RecipeCrispy, crunchy and lightly dusted with pink Himalayan Salt, these Simple Oven Roasted Pumpkin Seeds are the ultimate autumn snack that's both delicious and nutritious!
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Equipment
- Baking Sheet
- Bowl
- Strainer
- Oven
- Metal Spoon
Ingredients
- Seeds from 1 - 2 Pumpkins (about 1.5 cups)
- 1 teaspoon Extra Virgin Olive Oil (or Avocado Oil)
- ½ teaspoon Pink Himalayan Salt
Instructions
- Cut your pumpkin in half (or remove the top if carving a Jack-O'-Lantern). Scoop the seeds and guts with a sturdy metal spoon into a bowl. Next, pour water into the bowl, covering the seeds. This makes it easier to remove the seeds from the pulp. Swoosh the seeds around and then begin to pick out the strands and pulp. Any seeds attached to large chunks should slide right off.Once most has been removed, pour the seeds into a strainer and rinse the remaining pulp off.
- Spread your washed pumpkin seeds onto a baking sheet and allow to dry. You can pat them with a paper towel or leave them in a well-ventilated place for an hour or two to air dry. You could also leave them overnight in a safe place where they will be undisturbed.
- Once your seeds are dried, drizzle them with olive oil and dust them with pink Himalayan salt. Give them a little mix to ensure they are evenly coated, and then spread out evenly to bake.
- Place them in the oven and Roast at 300°F (150°C) for 25 - 30 minutes or until they turn golden brown. Stir halfway through to ensure they get an even roast.
- Allow your Roasted Pumpkin Seeds to cool for a few minutes before enjoying.
Notes
Pure cold-pressed avocado oil can be substituted for the olive oil.
For a crispy oil-free version, you can use the pumpkin pulp instead! Simply skip the soaking and rinsing, and remove any chunks, strands and large pulpy pieces, leaving a thin layer of the pumpkin juices on the seeds. Then sprinkle with salt and bake for the same amount of time.
Squash seeds can be used in place of pumpkin seeds!
Use fresh seeds for the best results. Make sure the pumpkin you extract the seeds from is fresh, and avoid using the seeds from pumpkins or squash that have been stored well into the winter months. However, you can store the raw seeds and guts in the fridge for up to 3 days before roasting. Just check thoroughly for any mould before using.
Roast at a low temperature to avoid burning and to preserve precious nutrients and prevent burning.
Don't add too much oil. It only takes a little drizzle of oil to get that crispy crunch and for the salt to stick.
Soak or boil in salt water. If you want to go the extra mile, you can soak the raw pumpkin seeds in salt water before roasting. This can give them a slightly crispier crunch. It also gives them a saltier flavour. To soak your seeds, add ½ teaspoon of Himalayan salt to 2 cups of water and bring to a rolling boil to dissolve the salt. Pour over the cleaned pumpkin seeds and allow to soak for 1 - 3 hours. The longer the seeds are soaked, the saltier they will taste.
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Nutrition
Serving: 0.25cups | Calories: 95kcal | Carbohydrates: 2g | Protein: 5g | Fat: 9g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Sodium: 195mg | Potassium: 129mg | Fiber: 1g | Sugar: 0.2g | Vitamin A: 3IU | Vitamin C: 0.3mg | Calcium: 7mg | Iron: 1mg
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