Whether you are carving pumpkins or using squash for a delicious autumn recipe, save the seeds for an easy to prepare and nutritious snack. Switch up the seasoning to make it to your preference: simple oil and salt, sweet with sugar and cinnamon, or mix them in a spice blend like curry or chili powder. The options are endless!
Pumpkin seeds are a great source of healthy fats and are high in minerals like zinc, iron, and magnesium. Nuts and seeds are high in antioxidants and make for a delicious healthy snack. One quarter cup of pumpkin seeds provides 9 grams of plant-based protein.
RECIPE PDF:
Number of Servings: Makes 2 cups
Prep Time: 5 minutes
Cook Time: 20-25 minutes
Total Time: 25-30 minutes
Ingredients
2 cups pumpkin seeds
2 tbsp oil of choice
1 tsp salt
1-2 tsp seasoning of choice (optional)
Tools You Will Need
Colander
Baking Sheet
Instructions
1) Preheat the oven to 350 F. Line a baking sheet with parchment paper, or grease with nonstick cooking spray.
2) Remove the seeds from the pumpkin. Scoop them out with a big spoon or ice cream scoop. Place them in a colander and rinse to get rid of the pulp.
3) Transfer the seeds to a paper towel or clean dishcloth and pat until completely dry.
4) In a bowl, toss the dried seeds with oil and seasoning of choice.
5) Spread the seeds on the prepared baking sheet. Bake, stirring occasionally, until seeds are lightly golden (about 20 to 25 minutes). The seeds are done when they are a golden color.
Recipe adapted from Lauren Miyashiro from delish at https://www.delish.com/cooking/recipe-ideas/a21960824/best-roasted-pumpkin-seeds-recipe/
Let me know what you think!
If you made this recipe let me know how you liked it in the comments or feel free to ask me any questions! On instagram? Tag me @theplantpath.nutrition to show me how it turned out!
Nutrition Facts
