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Homemade Roasted Pumpkin Seeds

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Few ingredients you will need to make these roasted pumpkin seeds that are perfect for crunchy snacks.

  • Prep Time 15 min
  • Total Time 40 min
  • Servings 12

Ingredients

1
small (6 lb) fresh-well-ripened pumpkin
Nonstick cooking spray
1/2
teaspoon salt

Directions

  • 1 Heat oven to 350°. Cut pumpkin in half. Remove the membrane and seeds. Remove most of the pulp from the seeds (leave some pulp on - it adds to the flavor; for the same reason, do not rinse the seeds).
  • 2 Spread seeds in a shallow, jelly roll pan with sides, 15x10x 1 1/2 inches. Spray seeds with cooking spray; sprinkle with salt.
  • 3 Bake 25 to 30 minutes or until browned; cool.

Nutrition Info

The Quick Take:

  • Calories 35
  • Fat 1 1/2g
  • Saturated Fat 0g
  • Sodium 100mg

Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 2 tablespoons
Calories
35
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
100mg
100%;
Total Carbohydrate
4g
4%
(Dietary Fiber
1g
1%
  Sugars
0g
0%
),
Protein
1g
1%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
0%;
Iron
0%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
0
*Percent Daily Values are based on a 2,000 calorie diet.

Did You Know?

Expert Tips

If you prefer to use oil instead of cooking spray, use 1 teaspoon olive oil for 1 cup seeds. Continue as directed.

Ratings & Reviews

We calculated the nutrition of this recipe at the time it was created on 07/27/2012. NOTE: We do not include optional ingredients in our calculations. If concerned about gluten-free, non-dairy, vegetarian or vegan status, always read ingredient labels to make sure each recipe ingredient meets requirements. Products and ingredient sources can change.

Facts about this Recipe

What do these labels mean?

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Nutrition Information

NUTRITION INFORMATION PER SERVING

Serving Size: 2 tablespoons
Calories
35
(
Calories from Fat
15),
% Daily Value
Total Fat
1 1/2g
1 1/2%
(Saturated Fat
0g,
0%
Trans Fat
0g
0%
),
Cholesterol
0mg
0%;
Sodium
100mg
100%;
Total Carbohydrate
4g
4%
(Dietary Fiber
1g
1%
  Sugars
0g
0%
),
Protein
1g
1%
;
% Daily Value*:
Vitamin A
0%;
Vitamin C
0%;
Calcium
0%;
Iron
0%;
Exchanges:
1/2 Starch; 0 Fruit; 0 Other Carbohydrate; 0 Skim Milk; 0 Low-Fat Milk; 0 Milk; 0 Vegetable; 0 Very Lean Meat; 0 Lean Meat; 0 High-Fat Meat; 0 Fat;
Carbohydrate Choices:
0
*Percent Daily Values are based on a 2,000 calorie diet.

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