Delicious and Nutritious Roasted Pumpkin Seeds Recipe

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2 votes | 1561 views

One of the fondest memories for many of us growing up is roasting pumpkin seeds. It’s a wonderful tradition after removing them from the pumpkin you’ve just craved. They’re subtly sweet and nutty. Not only are they a tasty snack, pumpkin seeds are one of the most nutritious and flavorful seeds. My favorite way is to roast them with heart healthy olive oil and season with a little salt. You could spice things up a bit by adding garlic powder, cayenne pepper and or seasoning salt. They taste completely different and so much better than the salty kind sold at convenience stores or gas stations. I love them hot right out of the oven…Yum!

Prep time:
Cook time:
Servings: 6 servings


Cost per serving $0.04 view details
  • 1½ cups pumpkin seeds
  • 1 tablespoon extra virgin olive oil
  • Salt to taste
  • Garlic powder, cayenne pepper, or seasoning salt, optional


  1. 1. Preheat oven to 300 degrees.
  2. 2. Clean off the strings and pulp from the seeds of a pumpkin. While it’s okay to leave some strings and pulp on the seeds, clean off as much as possible.
  3. 3. Place the cleaned seeds in a bowl and toss with olive oil.
  4. 4. Place coated seeds on a baking pan and spread in a single layer. Sprinkle with a little salt and other seasonings, if desired.
  5. 5. Bake for about 40-45 minutes, stirring occasionally, until golden brown
  6. 6. Add more salt, if desired.
  7. For more skinny recipes, join me at
  8. Weight Watchers (old points) 6
  9. Weight Watchers POINTS PLUS 6
  10. SKINNY FACTS: for one serving (¼ cup)
  11. 217 calories, 18g fat, 9g protein, 6g carbs, 1g fiber, 201mg sodium, 0g sugar


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Nutrition Facts

Amount Per Serving %DV
Serving Size 59g
Recipe makes 6 servings
Calories 346  
Calories from Fat 270 78%
Total Fat 30.09g 38%
Saturated Fat 5.16g 21%
Trans Fat 0.0g  
Cholesterol 0mg 0%
Sodium 10mg 0%
Potassium 449mg 13%
Total Carbs 8.49g 2%
Dietary Fiber 3.7g 12%
Sugars 0.74g 0%
Protein 16.96g 27%
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  • Guilt Free Cuisine by Fergyhun
    I made these this morning after we carved our pumkins! Not growing up in the States I'd never had them before. Delicious. Will mix them with my granola. Thanks for sharing.
    I've cooked/tasted this recipe!
    1 reply
    • Skinny Kitchen with Nancy Fox
      October 30, 2011
      Thanks so much for the feedback. So happy this recipe worked for you! Enjoy and have a great Halloween.


    • Jason Freund
      October 28, 2011
      How do you eat them -- just eat them? Or do you have to crack the shells to get to the nut?
      1 reply
      • Skinny Kitchen with Nancy Fox
        October 28, 2011
        No need to crack the shells, just pop the entire seed into your mouth! When roasted they're very crunchy and taste great whole.
      • judee
        October 25, 2011
        I agree, Making your own makes so much sense and it is fun to scoop out that pumpkin
        1 reply
      • Skinny Kitchen with Nancy Fox
        October 23, 2011
        Thanks Claudia. Enjoy!
        • Claudia lamascolo
          October 22, 2011
          Whats not to love, healthy delicious snack, thanks for sharing with us!

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