Roasted Pumpkin Seed Recipes: Delicious Ways to Enjoy Pepitas
Bold seasonings and simple prep turn bits into protein-packed flavorful bites.
Roasted Pumpkin Seed Recipes: Crunchy, Nutritious, and Totally Addictive
Pumpkin seeds—also called pepitas—are a quick, affordable, and healthy snack. When roasted, they develop a crave-worthy crunch and a rich, nutty flavor, ready to be seasoned in countless creative ways. This comprehensive guide features standout recipes, expert prep tips, bold seasoning ideas, and nutritional facts to help you make the most of these versatile seeds.
Why Roast Pumpkin Seeds?
- Maximize flavor: Roasting intensifies their earthy, nutty taste.
- Customize seasonings: Easily tailor to savory, spicy, or sweet blends.
- Boost nutrition: Pepitas provide protein, magnesium, zinc, and healthy fats.
- Reduce food waste: Use seeds from Halloween pumpkins, pie pumpkins, or any squash.
How to Prep Pumpkin Seeds for Roasting
Fresh seeds from a pumpkin require a bit of prep before roasting. Here’s how to get them oven-ready:
- Scoop seeds: Use a spoon to remove seeds from your pumpkin.
- Rinse thoroughly: Place seeds in a colander and separate from stringy pulp under running water.
- Dry completely: Pat seeds dry with a towel—this is key for crispiness!
- Optional soak: If you have time, soak seeds in salted water overnight to improve texture and remove residue.
- Preheat oven: Standard roasting temperature is 300°F (150°C), but other recipes may call for up to 425°F (220°C).
Pepitas vs. Pumpkin Seeds: What’s the Difference?
- Pepitas are the hulless, green seeds from specific pumpkin varieties (like Styrian).
- Traditional pumpkin seeds have a white outer shell.
- Both can be roasted and seasoned similarly for crunchy snacks.
Classic Roasted Pumpkin Seeds Recipe
This foundational recipe delivers perfectly crisp, golden seeds with minimal effort.
Ingredients:
- 2 cups pumpkin seeds, rinsed and dried
- 1–2 tablespoons olive oil
- 1/2 teaspoon coarse or regular salt
- Optional: 1/2 teaspoon garlic salt, a few sprinkles of Old Bay Seasoning
Instructions:
- Preheat oven to 275°F (135°C).
- Toss seeds with olive oil in a bowl.
- Spread seeds in a single layer on a baking sheet.
- Sprinkle with salt and any chosen seasonings.
- Roast for about 40 minutes, turning seeds halfway through.
- Cool before eating—seeds will crisp up further as they cool.
Flavorful Variations: Roasted Pumpkin Seed Recipes
Transform classic roasted seeds with these irresistible seasoning blends, ranging from sweet to spicy.
1. Sweet and Salty Roasted Pumpkin Seeds
- 2 cups raw pumpkin seeds
- 2 tablespoons brown sugar
- 1 tablespoon olive oil
- 1 teaspoon balsamic vinegar
- 1 teaspoon vanilla extract
- 1 teaspoon kosher salt
Mix seeds with brown sugar, olive oil, balsamic vinegar, vanilla, and kosher salt. Bake at 300°F for 25–35 minutes, stirring once. The result is a balanced snack with caramelized sweetness and salty undertones.
2. Crispy Black Beans with Pepitas
- 1 (15-oz) can black beans, rinsed and dried
- 1/2 tablespoon olive oil
- 1 1/2 teaspoons Tajín seasoning
- 1/3 cup pepitas (pumpkin seeds)
Preheat oven to 425°F. Toss beans with oil and Tajín; spread on a baking sheet and bake 15 minutes. Add pepitas; continue baking until beans are crisp and pepitas are golden (7–10 minutes). Cool and store airtight for a protein- and fiber-rich bite.
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3. Savory Garlic Pumpkin Seeds
- 2 cups pumpkin seeds, dried
- 1 tablespoon olive oil
- 1 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 3/4 teaspoon sea salt
Toss seeds with oil and seasoning, then roast until fragrant for a smoky snack with strong garlic flavor.
4. Spicy Cajun Pumpkin Seeds
- 2 cups pumpkin seeds
- 1 tablespoon melted butter or olive oil
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