Nothing goes to waste when it comes to pumpkin… not even the scraps. With the seeds, for example, you can prepare a delicious snack to serve as an appetizer or to enjoy on its own: roasted pumpkin seeds. It’s a quick and easy way to combat food waste, and you can personalize it using your favorite spices and herbs.
Good to eat with or without the shell, these crunchy roasted pumpkin seeds are not only a nutritious and genuine snack, but they’re also ideal for enriching salads or soups, such as a delicious Cream of Pumpkin Soup. You can even make crispy pumpkin skin chips with the pumpkin rind.
Table of Contents
Recipe Information
- Cuisine: International
- Type: Snack / Appetizer
- Prep Time: 15 minutes
- Cook Time: 12–18 minutes
- Total Time: 30–35 minutes
- Yield: 1 cup
- Author: Fatima
How to Make Roasted Pumpkin Seeds?
Ingredients
| Ingredient | Quantity |
|---|---|
| Pumpkin seeds | 1 cup |
| Olive oil or coconut oil (melted) | 1 teaspoon |
| Sour chili powder | 1 tablespoon |
| Sea salt | 1 teaspoon |
Preparation
- Use the seeds left over from candied pumpkin or any preparation where you used a whole pumpkin.
- Separate the pumpkin seeds with a spoon.
- Place them in a container with water and separate the pulp from the seeds using your hands.
- Remove the seeds from the water using your hands, a slotted spoon, or a colander.
- Bring water to a boil, add salt, and place the seeds in the pot. Cook for 10 minutes over medium-low heat once it starts boiling.
- This step is optional, but it helps infuse the seeds with more flavor and can make them crunchier and easier to digest.
- Strain the seeds, place them in a kitchen towel, and dry them well.
- Mix with olive oil, coconut oil, or your favorite oil, then add chili powder.
- For a simple version, use just oil and a little salt.
- Spread the seeds on a baking tray, making sure they don’t overlap.
- A silicone mat works well to avoid extra oil; otherwise, lightly grease the tray.
- Bake in a preheated oven at 200°C (390°F) for 10 minutes. Stir briefly, then cook for another 2–8 minutes, depending on how crispy and golden you like them.
- Remove from the oven, let them cool slightly, and enjoy.
- You can eat them whole or peeled, depending on your preference.
Video Guide 📽️
Flavor Variations
For 1 cup of seeds, try these options:
- Cinnamon and Sugar
- 1 teaspoon coconut or olive oil
- 1 teaspoon brown sugar
- 1/4 teaspoon ground cinnamon
- Sweet Chipotle
- 1 teaspoon olive oil
- 1 teaspoon ground chipotle pepper
- 1/2 teaspoon honey
- Salt to taste
- Sweet and Spicy
- 1 teaspoon coconut or olive oil
- 1 teaspoon brown sugar
- 1/8 teaspoon cayenne pepper (or to taste)
- Salt to taste
- Other Options
- Experiment with your favorite spices and seasonings.
Nutritional Facts (Approximate, per 1 cup)
| Nutrient | Amount |
|---|---|
| Calories | 160 kcal |
| Protein | 8 g |
| Fat | 13 g |
| Saturated Fat | 2 g |
| Carbohydrates | 5 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Sodium | 230 mg |
| Iron | 2.3 mg |
| Magnesium | 150 mg |
FAQs – Frequently Asked Questions
Can I skip boiling the seeds?
Yes. Boiling is optional, but it helps the salt penetrate the seeds and improves crunch and digestibility.
Do I need to peel the seeds before eating?
No. You can eat them whole or peeled. It’s entirely a personal preference.
How do I store roasted pumpkin seeds?
Store them in an airtight container at room temperature for up to one week.
Can I use other oils?
Absolutely. Any neutral or flavored oil you enjoy will work well.
Conclusion
Roasted pumpkin seeds are a simple, crunchy, and versatile snack that turns leftovers into something delicious. With minimal effort and endless flavor options, they’re perfect on their own or as a topping for soups and salads. A small step toward reducing food waste that tastes great every time.
