Roasted Pumpkin Seeds: A Delicious and Nutritious Snack

Looking for a delicious and nutritious snack to satisfy your cravings? Look no further than roasted pumpkin seeds! These little powerhouses are not only incredibly easy to make, but they also offer a wide array of health benefits. Whether you’re a fan of sweet or savory flavors, you can customize your roasted pumpkin seeds to suit your taste buds.

Health Benefits of Roasted Pumpkin Seeds

Pumpkin seeds are packed with essential nutrients like magnesium, zinc, and omega-3 fatty acids, making them a smart choice for a heart-healthy snack. Magnesium plays a crucial role in maintaining healthy blood pressure levels and supporting bone health. Zinc, on the other hand, is essential for a healthy immune system and wound healing. Omega-3 fatty acids are known for their anti-inflammatory properties and can help promote brain health.

Additionally, roasted pumpkin seeds are a great source of plant-based protein and fiber, making them a filling option for those trying to incorporate more plant-based foods into their diet. Protein is essential for building and repairing tissues, while fiber aids in digestion and helps to keep you feeling full.

Roasted Pumpkin Seeds

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Prep Time 10 minutes mins

Cook Time 15 minutes mins

Total Time 25 minutes mins

Course Side Dish

Cuisine American

Servings 2 People

Calories 169 kcal

These little powerhouses are not only incredibly easy to make, but they also offer a wide array of health benefits.

Kitchen equipment list

• 1 Oven Pan

Ingredients

  

123

• ▢ ½ cup Raw pumpkin seeds
• ▢ 1 tbsp Extra virgin oil
• ▢ 1 tbsp Melted unsalted butter
• ▢ ½ tsp Kosher salt
• ▢ ¼ tsp Garlic powder
• ▢ ¼ tsp Black pepper

Instructions 

• Roasting pumpkin seeds brings out their natural nutty flavor and adds a satisfying crunch. To roast pumpkin seeds, start by preheating your oven to 350°F. Scoop out the seeds from a pumpkin and remove any excess pulp. Rinse the seeds under water to remove any remaining pulp and pat them dry with a paper towel.
• In a bowl, toss the seeds with a drizzle of olive oil and your choice of seasonings, such as salt, pepper, or spices like cinnamon or paprika. Spread the seeds in a single layer on a baking sheet and roast them in the preheated oven for about 15-20 minutes, or until they turn golden brown, stirring occasionally to ensure even roasting.

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Tips for Buying and Preparing Pumpkin Seeds for Roasting

When buying pumpkin seeds for roasting, look for raw, unsalted seeds. You can find them in most grocery stores or health food stores. Alternatively, you can save the seeds from the pumpkins you carve during the Halloween season.

To prepare the seeds for roasting, start by scooping them out of the pumpkin and removing any excess pulp. Rinse the seeds under water to remove any remaining pulp and pat them dry with a paper towel. This step is crucial to ensure that the seeds roast evenly and get crispy.

Nutrition

Serving: 30 gCalories: 169 kcalCarbohydrates: 4.3 gProtein: 8.8 gFat: 14 gSaturated Fat: 2.5 gPolyunsaturated Fat: 5.9 gMonounsaturated Fat: 4.6 gSodium: 76 mg

Keyword Pumkin Seeds, Roasted Pumpkin Seeds

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Nutritional Value of Roasted Pumpkin Seeds

When it comes to nutrition, roasted pumpkin seeds are a powerhouse. A 1-ounce serving of roasted pumpkin seeds provides approximately 151 calories, 13 grams of fat, 5 grams of carbohydrates, and 8 grams of protein. In addition to their macronutrient content, pumpkin seeds are also rich in vitamins and minerals. They are a good source of vitamin K, phosphorus, manganese, and iron.

Roasting Techniques for Pumpkin Seeds

Roasting pumpkin seeds brings out their natural nutty flavor and adds a satisfying crunch. To roast pumpkin seeds, start by preheating your oven to 350°F. Scoop out the seeds from a pumpkin and remove any excess pulp. Rinse the seeds under water to remove any remaining pulp and pat them dry with a paper towel.

In a bowl, toss the seeds with a drizzle of olive oil and your choice of seasonings, such as salt, pepper, or spices like cinnamon or paprika. Spread the seeds in a single layer on a baking sheet and roast them in the preheated oven for about 15-20 minutes, or until they turn golden brown, stirring occasionally to ensure even roasting.

Flavor Variations for Roasted Pumpkin Seeds

One of the great things about roasted pumpkin seeds is that you can customize the flavors to suit your preferences. If you have a sweet tooth, try tossing the seeds with a mixture of cinnamon, nutmeg, and a touch of honey or maple syrup before roasting. For a savory twist, experiment with spices like chili powder, cumin, or garlic powder. You can even add a sprinkle of grated Parmesan cheese for a cheesy flavor.

Creative Ways to Use Roasted Pumpkin Seeds in Recipes

Roasted pumpkin seeds can be enjoyed on their own as a snack, but they can also be used to add flavor and texture to a variety of dishes. Here are a few creative ways to incorporate roasted pumpkin seeds into your recipes:

1. Salads: Sprinkle roasted pumpkin seeds on top of your favorite salads for an added crunch and nutty flavor. They pair well with greens like spinach or arugula, as well as fruits like sliced apples or pears.
2. Trail Mix: Combine roasted pumpkin seeds with dried fruits, nuts, and dark chocolate chips for a delicious and energizing trail mix.
3. Granola: Add roasted pumpkin seeds to your homemade granola recipe for a nutritious boost. They will add a delightful crunch to your morning bowl of granola and yogurt.
4. Smoothie Bowls: Top your smoothie bowls with a handful of roasted pumpkin seeds for a satisfying crunch. They work particularly well with smoothies that have a tropical flavor profile, like mango or pineapple.

Storing and Preserving Roasted Pumpkin Seeds

To keep your roasted pumpkin seeds fresh and crunchy, store them in an airtight container at room temperature. They will stay fresh for up to two weeks. If you want to extend their shelf life, you can store them in the refrigerator for up to three months or in the freezer for up to six months.

Frequently Asked Questions About Roasted Pumpkin Seeds

Q: Are roasted pumpkin seeds healthy? A: Yes, roasted pumpkin seeds are a nutritious snack. They are packed with essential nutrients like magnesium, zinc, and omega-3 fatty acids. They are also a great source of plant-based protein and fiber.

Q: Can I eat the shells of roasted pumpkin seeds? A: Yes, the shells of roasted pumpkin seeds are edible. However, some people prefer to remove the shells before eating them for a smoother texture.

Q: Are roasted pumpkin seeds high in calories? A: Roasted pumpkin seeds are relatively high in calories due to their fat content. However, when consumed in moderation, they can be a healthy part of a balanced diet.

Conclusion and Final Thoughts on Roasted Pumpkin Seeds

Roasted pumpkin seeds are not only a delicious and satisfying snack but also a nutritious addition to your diet. Packed with essential nutrients and offering a wide array of health benefits, they are a smart choice for those looking to boost their heart health, incorporate more plant-based foods, or simply enjoy a crunchy and flavorful treat.

So why not give roasted pumpkin seeds a try? With just a few simple ingredients and a little bit of time, you can create a bowl of homemade roasted pumpkin seeds that are far superior to anything you can buy at the store. Customize the flavors, experiment with different recipes, and enjoy the versatility of these little powerhouses. Get ready to indulge in a delicious and nutritious snack that will keep you coming back for more.