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Roasted Pumpkin Seeds

If you’re like me pumpkin becomes a big part of your diet throughout the wonderful autumn season. When those pumpkins turn into cute or scary Jack-o-lanterns make sure you save the seeds because they make one of the best nutrient dense snacks around!

Benefits of Pumpkin Seeds:

Excellent source of zinc to boost immunity, sleep, mood, eye and skin health.
Rich in healthy fats and antioxidants for heart health.
High in Magnesium to pump your heart, relax your blood vessels and encourage proper digestion.
Rich in tryptophan that is converted into serotonin and melatonin which support restful sleep.
Excellent source of fiber to benefit digestion.
Great source of plant-based protein.


Roasted Pumpkin Seeds

  • Author: Tammie Duggar



1 Cup Pumpkin Seeds, Whole Or Shelled Raw Seeds*

1 Teaspoon Sea Salt

2 Cup Water

2 Teaspoon Coconut Oil


Preheat oven to 400°

Cut off the top of the pumpkin. Using your fingers scoop out the seeds, this way most of the pulp stays in the pumpkin. (Use a spoon to scrape out the pulp before carving.)

Place the seeds in a colander and run under water to rinse and separate the seeds from the pulp.Place seeds into a medium sauce pan. Add water and salt. Bring seeds to a boil.

Cover and let simmer for 10 minutes. While seeds are simmering place coconut oil on a cookie sheet, put in oven and allow oil to melt.

Remove seeds from heat and drain. (If using whole seeds, spread them on a lint free towel and allow to dry overnight.)Spread oil evenly around the pan add the seeds onto the oil in a single layer. You can sprinkle more salt on seeds if desired or add any other seasonings. (Some of our favorites are pepper, curry powder, chili powder, cumin, turmeric and ginger. Find your favorite combination)

Bake on center rack until the seeds begin to brown, 5-15 minutes, depending on the size of the seeds. Stirring seeds every 5 minutes. Keep an eye on the pumpkin seeds so they don’t get over toasted.


*The shell of the pumpkin seed can be eaten or removed, some people don’t like the fibrous texture.

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One response to “Roasted Pumpkin Seeds”

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