Perfectly Roasted Pumpkin Seeds + Nutrition Facts

In October, Mr. C. and I went on a date to the local pumpkin patch (read the story and learn tips on picking pumpkins here!) and scored two big, beautiful pumpkins.

Don’t be fooled by the belatedness of this post.  Our pumpkins only lasted a few days before we dug in, roasted these seeds, and made 36 cups of pumpkin puree (how-to post here!).  If you’re a pumpkin fan, you know how pricey store-bought seeds and puree can be.  It will blow your mind how much money you’ll save by making your own.  And it’s not even that hard.  Promise.


Without further adieu…

Step 1: Dig out the seeds and guts from the pumpkin(s).  We got about 1 cup of seeds per pumpkin.

Step 2: Soak seeds and guts for 15+ minutes.  This makes it waaaay easier to clean the seeds!  Clean seeds and throw guts away.

Step 3: Pat dry

Step 4: Toss in 1/2 TBSP of Avocado Oil (or oil of your choice) per cup of seeds and your favorite seasonings.  For mine I used salt, pepper, ancho chili powder, and paprika.

Step 5: Spread seasoned and oiled seeds on baking tray.  Don’t overcrowd!

Step 6: Roast in the oven 15-20 minutes at 350°F until seeds look roasted but not burnt.

Step 7: Enjoy!



*Pumpkin Seed Fun Facts

A quarter cup of unshelled, dry-roasted (so, these figures don’t include the oil I use)pumpkin seeds has:

180 calories

14 grams of total fat

5 grams of carbohydrates

10 grams of protein

30% of your daily iron

45% of your daily magnesium

13% of your daily potassium

50% of your daily manganese

25% of your daily copper

17% of your daily zinc

2% of your daily calcium

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