Roasted Pumpkin Seeds – 4 Flavors of Deliciousness

Roasted Pumpkin Seeds – 4 Flavors of Deliciousness

Fall is great for many reasons – cooler temps, beautiful colors, and all things pumpkin! Pumpkins contain a wealth of nutritional properties. They’re loaded with vitamin C, vitamin E, iron, fiber, and potassium – just to name a few. They can help clear your arteries while improving your overall skin complexion.

In addition to all the amazing health benefits, pumpkins are so versatile when used in the kitchen. You can make desserts, soups, pasta, smoothies, you name it, and you can probably use pumpkin to make it.

Most families get at least one pumpkin for the holiday season, if for nothing else than to decorate. This year don’t waste the insides of your pumpkins. Take advantage of all the good pumpkins have to offer, including their seeds. Pumpkin seeds are also known as pepitas, and they, too, have numerous health benefits, including:

  • Improves antioxidant activity
  • Improves prostate health
  • Reduces blood pressure
  • Prevents kidney stones
  • Treats insomnia
  • Limits parasitic activity
  • Reduces bad cholesterol
  • Treats arthritis and reduces inflammation

Roasted pumpkin seeds are one of fall’s greatest snacks. Here’s how to roast pumpkin seeds in different flavors.

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Roasted Pumpkin Seeds Recipe

Ingredients (for all flavors)

  • 1/2 cup of raw pumpkin seeds, rinsed and dried
  • 1 teaspoon olive oil or avocado oil

For Plain Flavored Roasted Pumpkin Seeds

  • 1/2 teaspoon sea salt

For Ranch Roasted Pumpkin Seeds

*You can use a packet of ranch seasoning or make your own.

  • 1/2 teaspoon sea salt
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon parsley
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon dill
  • 1/8 teaspoon dry mustard
  • 1/8 teaspoon celery seed
  • 1/8 teaspoon paprika
  • 1/8 teaspoon black pepper

For Cinnamon Sugar Roasted Pumpkin Seeds

  • 1 tablespoon brown sugar
  • 1/2 teaspoon cinnamon
  • Pinch of salt

For Spicy Roasted Pumpkin Seeds

  • 1/2 teaspoon sea salt
  • 1/2 teaspoon smoked paprika or chili powder
  • 1/4 teaspoon garlic
  • 1/4 teaspoon cayenne powder


  1. Preheat oven to 300 degrees. Line a baking sheet with parchment paper.
  2. Remove the seeds from the pumpkin and clean off any pumpkin debris. Rinse with water and pat dry with a clean towel.
  3. In a small bowl, mix together your seasoning mixture of choice if using.
  4. Toss the dry pumpkin seeds in olive oil, then add the seasoning mixture. Make sure all seeds are well-coated.
  5. Spread pumpkin seeds onto the prepared baking sheet, making sure they are in one even layer.
  6. Roast in preheated oven for 20-30 minutes, stirring every 10 minutes, or until the pumpkin seeds are golden brown.
  7. Remove and let cool before snacking!
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