If you’re planning to carve a few jack o’lanterns this Halloween or make homemade pies for Thanksgiving, you might intend to scoop the insides of your pumpkins directly into the trashcan. Let’s face it—that goopy mix of seeds and pulp isn’t very appealing! But this year, we’re suggesting a new approach: while you’re carving or baking, save your seeds instead. Roasted pumpkin seeds are one of fall’s most delicious, versatile, and healthy snacks—and they’re simple to make, too.
There are actually two parts of a pumpkin seed: the outer white shell and interior kernel (called a pepita). Both are completely edible, and leaving the seeds whole will maximize their nutritional benefits. Pumpkin seeds are packed with beneficial nutrients including magnesium, zinc, and iron, plus 1.7 grams of fiber per 1-ounce serving. They’re also rich in antioxidants and healthy fats, so you can feel good about your fall snacking. Read on to find our recipe for perfectly roasted pumpkin seeds.
How to Roast Pumpkin Seeds
3 Pumpkin Seed Seasonings
Savory: For an indulgent combination of savory flavors, start by roasting the seeds with just olive oil. As soon as they’re out of the oven, toss them in a large bowl with garlic salt, pepper, freshly chopped parsley, and grated Parmesan.
Spicy: To spice things up this fall, season your pumpkin seeds with a blend of olive oil, smoked paprika, garlic, and cayenne pepper. Serve beside the bonfire for maximum warmth on chilly evenings.
Sweet: If you prefer a healthy dessert with a hint of crunch, you can’t beat the classic combination of cinnamon and sugar! Combine olive oil, brown sugar, cinnamon, and a pinch of sea salt for a subtle sweetness with a savory finish.
Enjoy your seeds as a healthy candy alternative at Halloween, or as a pre-dinner snack on Thanksgiving Day. We also love toasted pumpkin seeds sprinkled onto salads, oatmeal, or soup for an extra burst of crunch and flavor.
Sweet, savory, or spicy? Let us know which recipe you’ll be snacking on in the comments!
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