Roasted Pumpkin Seeds

With Halloween less than a week away, those lumpy, orange fleshed gourds are ready to be carved into perfect works of art. As you are hollowing out your pumpkin take the time to save the seeds to roast them into crunchy, salty snacks.
Pumpkin seeds are filled with a wide range of nutrients. They are very good sources of the minerals; manganese, magnesium and phosphorous and a good source of zinc, iron and copper. The seeds also supply a good amount of vitamin K and protein (8.5 grams of protein per quarter cup). With the strong nutritional profile, the seeds are linked to supporting bone health, reducing arthritis inflammation and lowering cholesterol.

Use this recipe throughout the fall. Try saving the seeds to those big wonderful fall squashes, you see turning up at farmer’s markets in the dwindling days of harvest. My CSA share ended with an assortment of winter squashes (Red Kuri, Hubbard, Acorn and Carnival). I intend to save the seeds and roast them playing with different flavor combinations.

Roasted Pumpkin Seeds with Lime and Garlic

  • Pumpkin or other squash seeds
  • 1 tsp sea salt
  • 2 Tablespoons olive oil
  • Zest from 1 lime
  • 1 tsp garlic powder
  1. Preheat the oven to 375.
  2. Rinse the seeds in a colander, removing any attached fibrous flesh. Remove as much water as possible and pat dry with a paper towel. 
  3. Toss the seeds with the remaining ingredients.
  4. Line a baking sheet with parchment paper and spread the seeds out in a single layer.
  5. Roast for about 15 minutes, stirring once or twice. The seeds are done when they are golden, dry and sizzling. As they cool, they will get crunchy. Once cooled sprinkle with a little more salt if desired.