Baked Pumpkin Seeds


roasted pumpkin seed with olive oil

Edited by Earl Oct-31-2007

Pumpkin seeds are are high in Zinc, Iron, Magnesium, and Copper. Pumpkin seed oil is one of the most nutritious oils and is an excellent source of essential fatty acids, antioxidants, vitamins, and sterols. It contains Omega-3 and Omega-6 fatty acids, which are known to promote energy levels, brain function, and overall health and vitality.(1) (2)

If you eat a 1.75 ounce serving in the shell, you'll get:
  • 156 calories
  • 19 grams of carbohydrate, 5 grams of which are fiber
  • 6 grams of protein.

Ingredients

  • Seeds from pumpkin... or acorn squash, butternut squash, or other winter squash.

  • olive oil

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Directions

  • Preheat oven to 300 F.

    •

  • Put seeds in collander to be washed

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pumpkin seed in collander


  • Wash strings off of seeds. Discard the strings into another container.

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washing pumpkin seeds


  • Put cleaned seeds on paper towels to absorb water.

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pumpkin seed on paper towel

  • Remove paper towel. Spread seeds out and fill bottom of glass pan with a thin layer of olive oil.

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pumpkin seeds in pan with oil


  • Bake at 300 F for 30 minutes. Stir the seeds at least twice, at the 10-minute mark and 20-minute mark.
roasting pumpkin seeds in oven

roasting pumpkin seeds in oven - closeup


  • When done, you can put seeds on a clean paper towel to catch the excess oil.

    •
roasted pumpkin seeds on paper towel

You can eat the seeds whole, shell and all. Yum!


roasted pumpkin seeds - closeup




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Nutrition information sources:

(1) botanical.com
(2) fitday.com