How To Prepare and Roast Pumpkin Seeds

Did you know that pumpkin seeds are very nutritious? It's true! They're high in zinc, protein, essential amino acids and have lots of minerals. They're also loaded with antioxidants and have strong anti-inflammatory qualities. Roasting pumpkin seeds is a fun family project for a fall day, especially when combined with jack-o-lantern carving.

Here's what you do... As you take the seeds out of the pumpkin, drop them into a bowl of water. To remove strings, rub the seeds between your hands. Then pour seeds into a colander and rinse with hot water (hot seems to work better at removing the "clingers and strings").

Dry the seeds thoroughly by spreading them on a clean kitchen towel to absorb moisture from washing. Then transfer them to a cookie sheet and bake on LOW for 2-4 hrs. Timing varies from oven to oven, but seeds must be totally dry or the seasoning won't stick, and who likes pumpkin seeds with no flavor?

Toss the super-dry seeds in a bowl with melted butter or oil and the seasoning of your choice (recipe below). Purists use just butter or olive oil and salt. But it's fun to try other flavors and you can use just about anything. Always start with the 4 tablespoons melted butter in a bowl - then add whatever seasonings you like. Experiment!

Basic Recipe: Toasted Pumpkin Seeds

1 1/2 cups pumpkin seeds
4 Tbsps melted butter or olive oil
Salt to taste

Optional Seasonings:
Garlic powder
Chipotle
Cayenne pepper
Seasoning salt
Soy Sauce
Taco Flavoring
Cajun seasoning
Whatever you like!

The seeds are so tasty sprinkled on top of green salads, and they make delicious, good-for-you snacks. I included them in party-favor bags for several Halloween parties when our daughter was little - put about 3 Tablespoons roasted pumpkin seeds into clear cellophane bags and tied with orange and black curly ribbon. They were a big hit with kids and parents too, since this is the season for sugar overload.

Be forewarned though - (I didn't realize this when I started making them) - one large pumpkin only produces about 2 cups of seeds, which doesn't go very far. What I do to get more without purchasing a pickup load of pumpkins is - a couple weeks before Halloween, I ask my neighbors to donate their jack-o-lantern "guts" and also pumpkins used for decorations. By now, most of our neighbors know I'm a pumpkin seed addict, and several of them just drop them off without my asking. :>

If all this preparation is too much hassle for you, you can also purchase "raw" pumpkin seeds at many co-op stores, farmer's markets, or via the internet. I have to admit that's much easier, especially now that our daughter is grown and we don't do much pumpkin carving. But in our family - fall just wouldn't be fall without roasted pumpkin seeds. HAPPY COOKING!


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