Although there are many ways that you can roast pumpkin seeds, we have found the following method to work the best for us. Each and every time, we end up with a crisp, delicious, and healthy snack that is easy to make.
Yes, it is true, pumpkin seeds are super healthy for you! They are filled with iron, magnesium, fiber, zinc, potassium, healthy fats, and protein.
They are also known to also contain the amino acid tryptophan, which can boost your mood and help you sleep better. Those who are on a vegan or vegetarian diet have been eating pumpkin seeds for years as a natural source of iron.
Maximize its benefit by pairing it with a food/drink rich in Vitamin C to maximize the amount of iron that your body can absorb.
So this year when you carve out those Jack-O-Lanterns, or Make your Own Pumpkin Puree, save those pumpkin seeds!
The Best Way to Roast Pumpkin Seeds
1. Clean the seeds
Yes, this is the worst part of the entire process, but it is so worth it! The easiest and fastest way to do this is to place the seeds in a bowl of water, using your hands to break the seeds free from the pulp.
I then place the drained seeds into my lettuce spinner, and with just a few whirls, the seeds are mostly clean.
*Hint – You can use any type of pumpkin to roast seeds, but pie pumpkins produce the most crispy roasted seeds.
2. Boil for 10 minutes
Add the pumpkin seeds to a medium-sized pot of water and add 1 teaspoon of salt. Bring it to a boil and reduce the heat to simmer, uncovered, for 10 minutes over low-medium heat.
*Hint – If you are short on time, you can skip this step. Boiling helps break down the pumpkin’s outer shell which makes it easier to digest and adds for an extra crunch once roasted.
Although not an absolutely necessary step, it really does provide an additional crunch to the roasted pumpkin seeds.
3. Prepare the seeds for roasting
Drain the seeds in a colander and pat dry with a clean towel. Don’t worry, the seeds will lightly stick to the towel, but just rub them with your hands and they will come off in a pile.
Place the seeds in a bowl and lightly drizzle with extra virgin olive oil. Toss the seeds in the oil to make sure all sides are coated. Spread evenly on a baking sheet in a single layer. Season as desired.
4. Roast the seeds
Add seeds to a preheated oven set at 325°F. Roast for 10 minutes. Remove from oven and stir.
Return to the oven for an additional 10 minutes, however, during the last 5 minutes of roasting, remove a couple of seeds and let them cool slightly. Give them a texture taste test….they are done when the shell is super crispy and they are easy to bite through. Add additional minutes to the roasting time as needed, being careful to test them frequently to prevent burning.
5. Remove from oven and add additional seasoning if desired.
Eat immediately or store in an air-tight container.
Mary and Jim
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