Roasted Pumpkin Seeds

Tis the season for candy apples and pumpkin carving.  This year’s world record went to Ron Wallace of Rhode Island who grew a massive 2,009 lb. pumpkin for which he was awarded $15,500 at the Topsfield Fair.  For those of you who recently went pumpkin picking, you may be wondering what to do with the contents of your jack-o-lantern masterpiece. Before tossing the gooey, stringy pumpkin seed/pulp mix let’s consider the benefits of enjoying those precious seeds…Pumpkin seeds are rich in fiber, iron, zinc, magnesium, potassium, healthy fats and my personal favorite nutrient, muscle-building PROTEIN.  Roasted pumpkin seeds make an easy, healthy snack at home or on the go.  Here’s a great recipe for all to enjoy:

Roasted Pumpkin Seeds

Contents of your pumpkin

Extra Virgin Olive Oil

Fine Sea Salt Crystals


  1. Pre-heat your oven to 325*.
  2. Add the contents of your pumpkin to a colander and rinse thoroughly with cold water to remove all pulp.
  3. Bring 3-4 cups of salted water to a boil and cook seeds for 10 minutes.
  4. Drain the seeds in your colander and blot dry with a paper towel.
  5. Spread the seeds on a baking sheet, drizzle lightly with EVOO and sprinkle with a generous amount of sea salt.
  6. Gently mix the seeds on the sheet using your hand and spread out into an even, single layer.
  7. Bake the seeds for 12 minutes then remove from the oven and stir to mix, making sure to spread out into an even, single layer before baking again.  Bake for an additional 15-20 minutes.
  8. Add more sea salt if desired and snack away!

About NJ Fitness Trainer

Fitness, Nutrition & Wellness Blogger
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