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Healthy Living Blog

Information and inspiration to help you make a habit out of living healthy.

5 Ways to Flavor Roasted Pumpkin Seeds

Wednesday, October 12, 2016

By Jen Hartman, YMCA Registered Dietitian Nutritionist

Carving pumpkins is probably my family's favorite Halloween tradition. Part of the fun for me is scooping out the seeds to roast later.

We love eating the seeds almost as much as carving the pumpkins—especially the recipe below for Roasted Cinnamon and Sugar Pumpkin Seeds.

Pumpkin seeds are a good source of zinc, iron, fiber, magnesium and omega-3 fatty acids. Even with some seasoning, they’re much healthier than most of the tempting treats that seem to pop up everywhere this time of year.

So, when you carve pumpkins, save the seeds! Whether you're into sweet, savory, or spicy, I've provided five ways to flavor them this season.

Slideshow: 5 Flavors of Roasted Pumpkin Seeds

  • Preparation

    Preheat the oven to 300 degrees F. Separate the seeds from the pulp. Rinse them in a colander under cold water, and shake dry. Spread the seeds in a single layer on an oiled baking sheet or parchment paper and roast 30 minutes to dry them out.

  • 1. Cinnamon and Sugar

    Sweet seeds that kids and adults will love!

    Toss 1 1/2 cup seeds with:
    3 tsp olive oil
    1 1/2 tsp cinnamon
    3 tbsp brown sugar
    1/4 tsp salt

  • 2. Garlic Parmesan

    An Italian twist to wow your taste buds!

    Toss 1 cup seeds with:
    1 tbsp butter or olive oil
    1 tbsp parmesan (grated)
    1/2 tsp garlic powder
    1/4 tsp black pepper

  • 3. Chili Lime

    A delicious, spicy snack!

    Toss 1 cup seeds with:
    1/2 tbsp hot sauce of choice
    1/4 tbsp chili powder
    1 tsp fresh squeezed lime juice
    Salt, to taste

  • 4. Salt and Pepper

    Simply basic, simply tasty!

    Toss 1 cup seeds with:
    1 tbsp olive oil
    1/2 tsp kosher salt
    1/2 tsp coarsely ground black pepper

  • 5. Sweet and Salty

    A can't-put-em-down combo!

    Toss 1 cup seeds with:
    1/2 tsp kosher salt
    1 tbsp brown sugar
    1/2 tbsp olive oil
    1/2 tsp balsamic vinegar
    1/2 tsp vanilla extract

  • Final Step

    Return the seeds to the oven. Bake until crisp and golden, about 20 more minutes.

    Enjoy your flavorful, fall creation!


Establish Healthy Habits with the Y

Hungry for more? Check out how easy it is to make your own Healthy Pumpkin Spice Coffee.

You can also learn about nutrition counseling classes offered at a Y near you by our experienced team of RDs. Let us partner with you in reaching your wellness goals!

YMCA of Middle Tennessee

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1000 Church St.
Nashville, TN 37203
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