This roasted pumpkin seed recipe will leave you with a yummy, healthy snack to enjoy anytime.
For anyone carving their own jack-o-lanterns this year, don't throw away those yummy seeds. Roasted pumpkin seeds, are a low-calorie, low-carb, high protein, gluten-free, vegan snack you can enjoy anytime you get the munchies between meals.
Also known as pepitas, pumpkin seeds make a lovely garnish on soups, pumpkin puddings, and all sorts of baked desserts and breads. Add them to salads, trail mixes, energy bites, and granola bars. Blend them into smoothies or homemade hummus, or grind them up for homemade pesto.
They can be a bit difficult to clean, but the effort is worth it in the end as these toasty, crunchy little treats can last for up to two months if stored in an airtight container in the refrigerator.
You will find that the ingredients list below, doesn't have any amounts. This is because it totally depends on the amount of seeds you have to roast. This is also why I can't determine how many servings you will end up with. But for a serving size of 1/4 cup these little gems are only 203 calories.
TIP: If you let the pumpkin seeds cool in the oven for an additional 45 to 60 minutes they will be even crunchier.
(Serving size = 1/4 cup)
raw pumpkin seeds
avocado oil, or light vegetable oil
salt to taste
Add the raw pumpkin seeds to a large saucepan and cover with water. Over high heat, boil the pumpkin seeds for 10 minutes to help clean and remove the slimy pumpkin innards. This also helps prepare the seeds for even roasting. Strain out the seeds and pat dry, removing any remaining innards.
Allow the seeds to continue airdrying in a single layer on dry paper towel for an additional 30 minutes.
Preheat oven to 325°F / 165°C.
Put the pumpkin seeds in a mixing bowl and add just enough oil to lightly and evenly coat each seed, along with a sprinkle of salt. Mix well.
On a parchment paper-lined baking sheet, spread out the seeds into a single layer. The less they overlap, the crunchier they will be. Bake for 20 to 30 minutes. Every 10 minutes take the baking sheet from the oven and mix the seeds around. Redistribute them into a single layer and put them back into the oven to continue roasting. At 20 minutes start to check whether they are done by cooling off a seed and breaking it in half. Once the outside is crisp and the inside is tender then they are ready.
Remove from the oven and allow to cool before adding additional seasonings (optional), and snacking. Store in an airtight container in the refrigerator for up to 2 months.
Nutritional Information Per Serving:
total calories = 203 | total fat = 18.5g | saturated fat = 3g | cholesterol = 0mg | sodium = 147.5mg | carbohydrates = 3g | dietary fibre = 2g | sugars = 0g | protein = 9g