Roasted Pumpkin Seeds

By Dani Potts | October 14, 2025

Total time: 30 mins

INGREDIENTS 

  • ¾ cup raw pumpkin seeds
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon paprika
  • ⅛ teaspoon black pepper

INSTRUCTIONS

  1. Preheat oven to 350 degrees fahrenheit.
  2. Wash pumpkin seeds in a colander to remove the pulp and fibers. Thoroughly dry with a towel.
  3. In a small bowl combine pumpkin seeds, olive oil, salt, garlic powder, paprika (if using), and black pepper.
  4. Lightly grease a sheet pan with olive oil. Evenly spread the seasoned pumpkin seeds on the sheet pan.
  5. Bake until the seeds are toasted and crunchy, about 12 to 15 minutes. Stir every 5 minutes for even toasting, and check for doneness with each stir by tasting a seed for crunchiness.
  6. Transfer the roasted pumpkin seeds to a bowl to cool down.

Credit: https://www.jessicagavin.com/how-to-roast-pumpkin-seeds/#wprm-recipe-container-35845

BENEFITS

Pumpkin seeds, also known as pepitas, are small but mighty nutrition powerhouses! They’re rich in plant-based protein, heart-healthy fats, and key minerals like magnesium, zinc, and iron. These nutrients support energy, immunity, and muscle function—making them a great addition to your daily routine. Pumpkin seeds also contain antioxidants and anti-inflammatory compounds that promote overall wellness. Try sprinkling them on salads, soups, or oatmeal for a satisfying crunch and nutrient boost!