If you prefer to use oil instead of cooking spray, use 1 teaspoon olive oil for 1 cup seeds. Continue as directed.
According to the USDA, pumpkin seeds are full of essential nutrients, particularly magnesium, potassium and zinc. Pepitas are also a phenomenal source of protein—just one cup has over 18 grams.
The pumpkin type you choose depends on what your grocer may have available at the time. The most common type of pumpkins sold for cooking purposes are referred to, quite logically, as “cooking pumpkins.” These pumpkins—like the Styrian, for example—produce highly flavorful seeds and tend to be smaller than the “carving pumpkins” seen on display around Halloween. Either are fine to use; you’ll only notice a slight variation in the texture and flavor of the seeds.
If you’re using a larger carving pumpkin, taking off the top might be all you need to do. But for several smaller cooking pumpkins, you’ll want to cut the pumpkin into sections for better access to the seeds.
An optional step before rinsing and drying your seeds is to boil them in salt water for ten minutes. This makes them extra crispy and also easier to digest.
Roasting times may vary depending on the size of the seeds. Smaller seeds may take closer to ten minutes, while larger ones may take closer to 30. The best way to check is to take them out when they are lightly browned: pumpkin seeds that are ready to eat will be very crispy and easy to bite into.
There’s really no wrong way to eat a pumpkin seed! Some people crack the shell and remove the inner seed first, but it’s easy (and tasty!) to eat the seeds whole and enjoy them that way.
Cinnamon sugar: This recipe for
cinnamon sugar pumpkin seeds will satisfy any sweet tooth.
Salt and vinegar: 1 teaspoon salt and 2-3 tablespoons balsamic vinegar
Parmesan garlic herb: 1/3 cup grated Parmesan cheese, ½ teaspoon garlic powder, ½ teaspoon salt and 2 tablespoons minced fresh rosemary
Taco: Check out our recipe for
peppy roasted pumpkin seeds for a Tex-Mex twist.
Truffle chive: 1 teaspoon black truffle salt or oil, 2 tablespoons minced fresh chives and 1/3 cup grated Parmesan cheese
Buffalo wing: 1 tablespoon melted butter and 2 tablespoons hot sauce Chile lime: ½ teaspoon salt, 1 teaspoon chili powder and 2 tablespoons fresh lime juice
Brown butter: 2-3 tablespoons browned butter (melt butter in sauce pan over medium-high heat until it bubbles and starts to brown) and 1 teaspoon salt
Jerk: Toss the pumpkin seeds in a batch of our scratch
jerk seasoning
Pumpkin pie: 1 teaspoon ground cinnamon, ½ teaspoon salt, ½ teaspoon ground ginger, 1/8 teaspoon ground cloves and 1-2 tablespoons sugar
Ranch: 1-2 tablespoons minced fresh chives, 2 teaspoons minced fresh parsley, 1/4 teaspoon salt, 1/4 teaspoon garlic powder and 1/8 teaspoon black pepper
BBQ: Our
Cajun spice rub adds smoky depth
Sesame ginger: 1 teaspoon sesame oil, 2 tablespoons soy sauce, 2 teaspoons sugar and 1 teaspoon ground ginger.
Want a pumpkin-seed sampler? After tossing 12 handfuls of seeds with 12 different seasonings, roast them in a muffin pan to separate each flavor.
