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Homemade Roasted Pumpkin Seeds

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By Betty Crocker Kitchens
Updated Apr 28, 2020
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Carving pumpkins may get all the Halloween glory, but it’s roasting the oh-so-addictive seeds inside that’s become our favorite treat for any time of year. Pumpkin seeds, also called Pepitas, are an amazing snack that you can roast and enjoy in just a few simple steps. You can season your seeds any way you like, opting for a savory flavor profile—think cumin and coriander—or a sweet combination, like cinnamon and ginger. No matter how you season them, roasted pumpkin seeds serve as the perfect blank canvas for the flavors of your choice.

Homemade Roasted Pumpkin Seeds

  • Prep Time 15 min
  • Total 40 min
  • Servings 12
  • Ingredients 3
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Ingredients

  • 1 small (6 lb) fresh-well-ripened pumpkin
  • Nonstick cooking spray
  • 1/2 teaspoon salt

Instructions

  • Step 
    1
    Heat oven to 350°F. Cut pumpkin in half. Remove the membrane and seeds. Remove most of the pulp from the seeds (leave some pulp on - it adds to the flavor; for the same reason, do not rinse the seeds).
  • Step 
    2
    Spread seeds in a shallow, jelly roll pan with sides, 15x10x 1 1/2 inches. Spray seeds with cooking spray; sprinkle with salt.
  • Step 
    3
    Bake 25 to 30 minutes or until browned; cool.

Nutrition

35 Calories
1 1/2g Total Fat
1g Protein
4g Total Carbohydrate
0g Sugars

Nutrition Facts

Serving Size: 1 Serving
Calories
35
Calories from Fat
15
Total Fat
1 1/2g
2%
Saturated Fat
0g
0%
Trans Fat
0g
Cholesterol
0mg
0%
Sodium
100mg
4%
Potassium
75mg
2%
Total Carbohydrate
4g
1%
Dietary Fiber
1g
6%
Sugars
0g
Protein
1g
% Daily Value*:
Vitamin A
0%
0%
Vitamin C
0%
0%
Calcium
0%
0%
Iron
0%
0%
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choice
0
*Percent Daily Values are based on a 2,000 calorie diet.

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