pumpkin seeds

[Debra3131]

Easily prepared, pumpkin seeds make a healthy and delicious snack.



Pumpkin seeds have many health benefits. They are loaded with protein and are rich in vitamin E, iron, magnesium, potassium and zinc. A great plant-based source of omega-6 and omega-3 fatty acids, pumpkin seeds are said to lower cholesterol. Best of all, they come free with every pumpkin purchase.

Scoop the seeds and all that stringy stuff from the center of the pumpkin and drop it all into a large bowl of warm water. The seeds will easily separate from the stringy membranes, which should be thrown away. Lay the seeds out on a clean towel to air-dry overnight. Use one of the recipes below to turn them into a fabulous snack item.


Roasted Pumpkin Seeds


Pumpkin seeds, rinsed and dried
Olive oil
Sea salt
Curry powder, optional
Chili powder, optional

Toss seeds with enough olive oil to coat. Spread onto a cookie sheet in a single layer. Sprinkle with sea salt. Roast in a 350 F oven for 15 to 20 minutes. Sprinkle with curry powder or chili powder, if desired. Cool completely and store in an airtight container in the refrigerator.


Spiced Pumpkin Seeds


1 1/2 tablespoons butter, melted
1 teaspoon salt
1/2 teaspoon garlic salt
1 tablespoon Worcestershire sauce
2 cups pumpkin seeds, rinsed and dried

Preheat oven to 275 F. Combine butter, salt, garlic salt, Worcestershire sauce and pumpkin seeds. Mix thoroughly and place in a shallow baking dish. Bake for 1 hour, stirring occasionally. This makes a delicious snack right out of the oven or cooled.


Cinnamon Pumpkin Seeds


4 cups pumpkin seeds, rinsed and dried
1/2 cup butter, melted
2 tablespoons brown sugar
1 teaspoon ground cinnamon
1/4 teaspoon salt
1/4 cup white sugar, divided

Preheat oven to 350 F. Combine the pumpkin seeds, butter, brown sugar, cinnamon, and salt in a bowl; stir to coat the seeds. Spread the seeds in a single layer on a sheet pan or cookie sheet. Bake for 15 minutes; stir, and return to oven for an additional 15 minutes. Remove from oven and sprinkle 2 tablespoons sugar over the seeds; stir to coat. Return to oven and bake another 15 minutes before removing again to sprinkle with remaining sugar. Stir and bake another 15 minutes. Allow to cool before serving. Store seeds in an airtight container.


Sweet and Spicy Pumpkin Seeds


1 cup pumpkin seeds, rinsed and dried
6 tablespoons white sugar, divided
1/4 teaspoon salt
1/2 teaspoon pumpkin pie spice
1 tablespoon vegetable oil

Preheat the oven to 250 F. Spread pumpkin seeds in a single layer on a baking sheet. Bake for 45 minutes, stirring occasionally, until dry and toasted. Larger seeds may take longer.

In a large bowl, stir together 2 tablespoons of white sugar, salt, and pumpkin pie spice. Set aside. Heat the oil in a large skillet over medium-high heat. Add the pumpkin seeds and sprinkle with 4 tablespoons sugar. Stir with a wooden spoon until the sugar melts, about 45 seconds. Pour seeds into the bowl with the spiced sugar and stir until coated. Allow to cool before serving. Store in an airtight container at room temperature.