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Crispy Roasted Pumpkin Seeds

Nostalgia is a wistful or excessively sentimental yearning of some past period. After Christmas (yup I said it) Halloween wins the nostalgia award. Do you remember your favourite Halloween costume as a kid? Do you remember emptying your pillowcase filled with candy and going back out trick or treating? (Wait, what?) Do you remember carving pumpkins with your family or friends? My favourite pumpkin design is of my pug Indy that we made at a pumpkin carving contest a few years back.

Pug Carved Pumpkin Jack O' Lantern

Pumpkin seeds are the forgotten gems during pumpkin carving. But today, let’s make them the star by roasting them with a little salt and pepper! It’s that easy! And each ¼ cup (60 mL) has about 70 calories, 3 grams protein, 3 grams fibre, and 42 milligrams of magnesium. Nice! Right? Now let’s get roasting.

Crispy Baked Pumpkin Seeds

Crispy Baked Pumpkin Seeds

Author: Jen - A Naturally Nu Foodie recipe

Prep Time: 10 to 15 minutes

Cook Time:25 to 30 minutes

Total Time: 35 to 45 minutes

Number of Servings: 4 (¼ cup or 60 mL servings)


1 large pumpkin yielding about 1 cup (250 mL) of pumpkin seeds

1 tbsp (15 mL) garlic-infused oil

¼ tsp (1 mL) salt

¼ tsp (1 mL) white pepper


  1. Line a baking sheet with parchment paper.

  2. Using a sharp knife, cut a circle around the stem of the pumpkin.

  3. With a spoon or pumpkin carving tool, scrape out the insides of the pumpkin and place in a large bowl.

  4. Separate out the pumpkin seeds and wash with warm water in a colander.

  5. Place the pumpkin seeds on a tea towel to dry thoroughly.

  6. Once dry, combine pumpkin seeds, oil, salt and pepper in a bowl. Stir until pumpkin seeds lightly coated with oil mixture and transfer to the parchment-lined baking sheet. Spread out evenly.

  7. Bake at 325 degrees F (165 degrees C) for about 25 to 30 minutes until pumpkin seeds are crispy.

  8. Let cool before eating or transferring to a sealed container. Pumpkin seeds will last about a week on the counter at room temperature.

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