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Sweet And Savory Roasted Pumpkin Seeds

Updated: Nov 12, 2022

Pumpkins are the most popular vegetable at this time of year. Fall is the harvest season for pumpkins, butternut, acorn, and spaghetti squashes. The fresh fruits and vegetables you consume in the season have a richer flavor and are more nutritious since they are not processed or preserved. Not just pumpkins and squashes tasty and healthful, but their seeds are also too good to throw away!

Adding roasted pumpkin seeds to your family's diet is a healthy way to boost their health. While pumpkin seeds may be tiny, they are full of nutrients and nutraceuticals that benefit human health. In addition to magnesium, potassium, and phosphorus, pumpkin seeds contain zinc, manganese, iron, calcium, sodium, and copper. Antioxidants like carotenoids, flavonoids, and omega-3 fatty acids are plentiful in pumpkin seeds in their whole form. Furthermore, pumpkin seeds are a complete source of protein. There is a high concentration of all nine essential amino acids in them. A handful of pumpkin seeds at breakfast can decrease cravings for fattening foods later in the day as part of a well-balanced diet. Pumpkin seeds are an excellent snack to have between meals as well as late in the evening. It contains tryptophan in high amounts. Tryptophan is an essential amino acid that enhances sleep quality. Tryptophan is required to produce melatonin, commonly known as the sleep hormone.

I love adding this recipe to the kid's charcuterie board. I am roasting my pumpkin seeds in an oven to perfection, making them super crispy and yummy. I am making two flavors of roasted pumpkin seeds, one savory and one sweet. For roasting my pumpkin seeds, I use a baking sheet. It is essential to spread the seeds making a single layer to toast them evenly. You won’t get the same result if the seeds are clumped together. You can increase or decrease the amount of seasoning according to your palette. But it is always a good idea to stick with low SOS (salt, oil, sugar) when you mindfully eat for good health.

Why include pumpkin seeds in your diet?

  • Reduces low-density cholesterol (14) (16)

  • Boosts prostrate and bladder health (3)(11) (12)

  • Reduces cancerous growth (3)(9)(10)

  • Enhances sperm quality (13) (15)

  • Improves sleep quality(17)

  • Stimulates hair growth (7)(8)

Pumpkin seeds nutrition (18)

serving size- 1oz (28 gm)

Dietary Fiber 5.4g

Protein 6.9g

Calcium 12.0mg

Iron 4.2 mg

Magnesium 150 mg

Phosphorus 329 mg

Potassium 226 mg

Sodium 5.0 mg

Zinc 2.1mg

Copper 0.4 mg

Manganese 0.8 mg

Selenium 1.6 mcg

Omega-3 fatty acids 50.7 mg

Omega-6 fatty acids 5797 mg

Serves: 3-4

Preparation time: 15 mins

Cook time: 12 mins

Total time: 27 mins


Pumpkin seeds

(butternut squash/ acorn squash/white squash seeds) – 1 cup

Olive oil – 2 tsp

Spice mix for savory roasted seeds: For half a cup of roasted seeds

Pepper powder- 1 tsp/ as per taste

Salt - as per taste

Spice mix for sweet roasted seeds: For half a cup of roasted seeds

Coconut sugar- 2 tsp

Cinnamon powder- 1 tsp


1. Scoop seeds out of the squash.

2. Put it in the strainer/colander. Keep the colander under running water. Take out all the flesh and drain the extra water.

3. Pat dry seeds in between clean towels. (I am using a paper towel)

4. Keep the seeds in a bowl. Add olive oil to it. Toss it evenly. Spread the seeds evenly in a baking tray.

5. Bake at 400°F for 10- 12mins. Stir it every 3 mins to prevent burning.

6. Add seeds to a bowl. Mix savory or sweet spices while the toasted seeds are still warm.

7. Enjoy.

References :

  1. The Effect of Pumpkin (Cucurbita Pepo L) Seeds and L-Arginine Supplementation on Serum Lipid Concentrations in Atherogenic Rats - PMC (

  2. Pumpkin Seed Oil: An Alternative Medicine - PMC (

  3. The potential of pumpkin seeds as a functional food ingredient: A review - ScienceDirect

  4. Cucurbitaceae Seed Protein Hydrolysates as a Potential Source of Bioactive Peptides with Functional Properties - PMC (

  5. A satiety index of common foods - PubMed (

  6. Inhibition of Wnt signaling by cucurbitacin B in breast cancer cells: Reduction of Wnt‐associated proteins and reduced translocation of galectin‐3‐mediated β‐catenin to the nucleus - Dakeng - 2012 - Journal of Cellular Biochemistry - Wiley Online Library

  7. An overview of herbal alternatives in androgenetic alopecia - Dhariwala - 2019 - Journal of Cosmetic Dermatology - Wiley Online Library

  8. Beneficial effects of pumpkin seed oil as a topical hair growth promoting agent in a mice model (

  9. An Appraisal of Pumpkin Seed Extract in 1, 2-Dimethylhydrazine Induced Colon Cancer in Wistar Rats (

  10. Anticancer and antiinflammatory activities of cucurbitacins from Cucurbita andreana - ScienceDirect

  11. Pharmaceutics | Free Full-Text | Attenuation of Benign Prostatic Hyperplasia by Optimized Tadalafil Loaded Pumpkin Seed Oil-Based Self Nanoemulsion: In Vitro and In Vivo Evaluation (

  12. Inhibition of Testosterone-Induced Hyperplasia of the Prostate of Sprague-Dawley Rats by Pumpkin Seed Oil | Journal of Medicinal Food (

  13. Protective effect of Pumpkin seed extract on sperm characteristics, biochemical parameters and epididymal histology in adult male rats treated with Cyclophosphamide - Aghaei - 2014 - Andrologia - Wiley Online Library

  14. Nutrients | Free Full-Text | A Newly Integrated Model for Intestinal Cholesterol Absorption and Efflux Reappraises How Plant Sterol Intake Reduces Circulating Cholesterol Levels (

  15. Diets supplemented with raw and roasted pumpkin (Cucurbita pepo L) seeds improved some biochemical parameters associated with erectile function in rats - PubMed (

  16. The relationship between seeds consumption, lipid profile and body mass index among patients with cardiovascular diseases - PubMed (

  17. Magnesium involvement in sleep: genetic and nutritional models - PubMed (


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05 nov 2022

Thanks 😍

Mi piace

05 nov 2022

Wow!! Makes me want to eat pumpkin seeds for sure!!Great pictures with clear steps as always!! Thanks for sharing your wisdom about the nutrients in it!! Keep going with your great work!! Love it Shruti!!

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