Roasted Pumpkin Seeds are a great way to celebrate National Pumpkin Seed Day, which falls on the first Wednesday of each October. Pumpkin seeds make a healthy, crunchy snack that also happens to be gluten-free, paleo, vegan, and delicious. With autumn’s cooler temperatures, beautifully changing leaves, and so much pumpkin goodness, be sure to enjoy fresh roasted pumpkin seeds this season. Get the recipe below!
Pumpkin seeds contain antioxidants, polyunsaturated fatty acids, potassium, vitamin B2 (riboflavin), and folate, and are a good source of magnesium, zinc, iron, antioxidants, fiber & more. This little seed has 8.5 grams of complete plant-based protein in just 1 ounce. That’s 2.5 times more protein than a hard-boiled egg. Pumpkin seeds have much more to offer including a plentiful helping of minerals with over 40% of the RDI of magnesium, phosphorus, and manganese, essential nutrients that aid in overall body function. What’s not to love?
Roasted Pumpkin Seeds
Time: ~35 minutes
1/2 cup clean & towel-dried pumpkin seeds
1 teaspoon olive oil or avocado oil
1/2 teaspoon kosher salt
1/4 teaspoon garlic powder
1/4 teaspoon paprika, optional
1/8 teaspoon black pepper
• Preheat oven to 350°F
• Wash pumpkin seeds in a colander, removing pulp and fibers.
• Thoroughly pat seeds dry with a towel (or paper towels).
• In a small bowl combine pumpkin seeds, olive (or avocado) oil, salt, garlic powder, paprika (if using), and black pepper.
• Line a baking sheet with parchment paper. Evenly spread the seasoned pumpkin seeds on the sheet pan.
• Bake until the seeds are toasted and crunchy, about 12 to 15 minutes. Stir every 5 minutes for even toasting, and check for doneness with each stir by tasting a seed for crunchiness.
• Allow pumpkin seeds to cool on the sheet pan before transferring the roasted pumpkin seeds to a serving bowl.
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