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Introduction
Tiny but mighty, pumpkin seeds are nature’s nutritional gems. Packed with protein, healthy fats, fiber, and essential minerals like magnesium and zinc, they offer a crunchy, satisfying way to fuel your body. Whether you're boosting heart health, improving sleep, or enhancing digestion, these seeds deliver serious benefits in a small package. And the best part? You can easily turn them into delicious, healthy snacks right in your kitchen.
Today, we’ll walk you through a simple roasted pumpkin seed recipe that not only tastes amazing but also supports your health goals.
Ingredients
1 cup raw pumpkin seeds (pepitas), rinsed and dried
1 tbsp olive oil or melted coconut oil
½ tsp sea salt (or to taste)
¼ tsp garlic powder (optional)
¼ tsp smoked paprika (optional for a smoky flavor)
A pinch of cayenne pepper (optional for heat)
Instructions
Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
In a bowl, toss pumpkin seeds with olive oil and your chosen seasonings until well coated.
Spread the seeds in a single layer on the baking sheet.
Bake for 20–25 minutes, stirring halfway through, until golden and crisp. Watch closely during the last few minutes to avoid burning.
Cool completely before serving. They’ll continue to crisp as they cool.
Serving and Storage Tips
Enjoy them on their own as a snack.
Sprinkle over salads, soups, or smoothie bowls for added crunch.
Store in an airtight container at room temperature for up to 2 weeks, or refrigerate for extended freshness.
Variations
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