Delicious Pumpkin Seeds

If you still have a pumpkin at home, don’t let those seeds go to waste! Carving the pumpkin is a fun fall tradition, but the seeds are the best part! Pumpkin seeds, or pepitas, are nutrient and calorie rich with especially high content of fat (particularly linoleic acid and oleic acid), protein, dietary fiber, and numerous micronutrients (1). Roasting the seeds from a pumpkin is easy to do and the outcome is delicious.


Extra Virgin Olive Oil
Seasoning (any combination of: salt, pepper, spices, herbs, cinnamon sugar)
Parchment Paper

Preheat oven to 300 degrees. Place parchment paper on a cookie sheet.


  1. Cut open pumpkin and scoop out seeds
  2. Separate the pumpkin flesh from the seeds
  3. Clean the seeds in water and remove any pumpkin flesh
  4. Towel dry the seeds
  5. Toss olive oil and seeds together
  6. Sprinkle seeds on parchment paper. Cover seeds in whatever combination of spices and seasonings. You can’t go wrong with the standard sea salt!
  7. Place seeds in pre-heated oven for 15-30 minutes. Stir seeds every 10 minutes so they brown evenly. Once they reach your desired toastiness take them out of the oven.
  8. Let the seeds cool and enjoy them! Store seeds in an air-tight container.

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