Recipe Recipe By Healthy Eating For Families

DIY Pumpkin Seeds

16 servings

Prep Time = 15 minutes

Cooking Time = 1 hour



  • 1 medium pumpkin
  • 1 tablespoon extra-virgin olive oil
  • salt (optional)


  1. Preheat the oven to 250°F. Cut off top 3 to 4 inches of pumpkin; scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked, and then transfer to strainer and rinse well. (You should have about 2 cups of seeds.)
  2. Bring medium pot of water to boil. Add seeds, lower heat and boil gently for 10 minutes. Drain well then transfer to paper towel-lined tray and pat dry.
  3. Transfer seeds to a medium bowl, toss with oil and spread out in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about 1 hour total. (They will become crispier as they cool.) Set aside to let cool completely then shell or eat whole.

Nutritional Info Per 2 Tablespoon Serving: 43 calories, 1 grams protein, 4 grams carbohydrate, 2 grams fat, 0 grams saturated fat, 0 milligrams cholesterol, 1 milligram sodium, 1 gram fiber