Roasted Pumpkin Seeds
Alicia Calvo, MPH, RDN, CDCES, CEDRD
Roasted pumpkin seeds are a crunchy, salty, delicious snack rich in protein and easy to make.
Prep Time: 15 min. | Cook Time: 25 min. | Total time: 40 min. Serving size: 1/8 cup
Yield: about 8
Ingredients:
1 medium pumpkin
1 Tbsp. Olive oil
1 tsp. Salt or to taste
Instructions:
Preheat oven to 400 degrees.
Cut open the pumpkin by cutting a circle around the stem end with a sharp knife and pulling off the top.
Scrape the inside of the pumpkin with a strong metal spoon and scoop out the seeds and stings.
Place the pumpkin seeds in a colander under running water to rinse and separate the seeds from the pulp and strings.
Boil the seeds in water with a pinch of salt for 5 minutes. Then strain.
Spread seeds on a baking sheet. Dry the seed with a towel, paper towel, or let sit overnight.
Toss dried seeds with olive oil and season with salt.
Spread seeds, one layer, on a baking sheet lined with parchment paper for easy clean up. Add salt to taste.
Bake 25 minutes or until golden, tossing every 10 minutes. (Smaller seeds may take a shorter cooking time.) Check seeds often.
Let the pumpkin seeds cool all the way down before eating.
Either crack to remove the inner seed or eat whole.
Nutrition Facts:
Calories: 117
Total Fat: 9 g
Total Carbohydrate: 4 g
Protein: 5 g
Equivalents: 1 high fat protein