Ingredients
- 1 to 1.5 cups fresh pumpkin seeds
- 3 cups water + 1 tsp kosher salt (for brine)
- 1 tbsp olive oil or melted butter
- 1/2 tsp fine salt
- 1 tbsp sugar + 1/4 tsp cinnamon (Sweet option)
- 1/2 tsp chili powder + 1/4 tsp smoked paprika + zest of 1/2 lime (Spicy option)
- 1 tsp za’atar + pinch garlic powder (Mediterranean option)
- 2 tsp everything bagel seasoning (Everything option)
- 1 tsp maple syrup + 1/2 tsp sriracha (Maple Sriracha option; add last 5 min)
Equipment
- Sheet pan For roasting seeds
- Parchment paper To prevent sticking
- Pot For boiling seeds
- Colander For draining seeds
- mixing bowl For tossing with seasonings
Method
- Preheat oven to 375°F. Line a sheet pan with parchment paper.
- Rinse pumpkin seeds and remove any pulp. Simmer in salted water for 8–10 minutes, then drain well.
- Pat seeds completely dry, then air-dry for 5–10 minutes.
- Toss seeds with olive oil, fine salt, and chosen seasoning blend.
- Roast for 16–22 minutes, stirring once halfway, until deep golden and crisp.
- Cool for 10 minutes, adjust salt, and enjoy.
Nutrition
Calories: 200kcalCarbohydrates: 5gProtein: 9gFat: 16gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 7gSodium: 220mgPotassium: 230mgFiber: 2gSugar: 1gVitamin C: 1mgCalcium: 10mgIron: 1.5mg
Notes
For extra-large seeds, roast 2–4 minutes longer. Add sugar or maple syrup in the last 5 minutes of roasting to avoid scorching.
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