Heart-Healthy Toasted Pumpkin Seeds
Elevate your snacking game with these Heart-Healthy Toasted Pumpkin Seeds, a delicious and nutritious treat packed with flavor and ideal for any time of day. This quick and simple recipe combines raw pumpkin seeds with heart-friendly olive oil and a savory blend of spices, including paprika, cumin, garlic powder, and sea salt, for a perfectly balanced crunch. With just 10 minutes of prep and 15 minutes of roasting, these golden-brown gems turn out irresistibly crisp and aromatic. Perfect for sprinkling over salads, soups, or enjoying as a standalone snack, these spicy roasted pumpkin seeds are easy to make and store, offering a health-conscious alternative to processed snacks. Whether you’re looking for a nutritious boost or a tasty topping, this recipe strikes the perfect blend of convenience and flavor.
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Recipe Information
Ingredients
- 1 cup raw pumpkin seeds
- 1 teaspoon olive oil
- 0.5 teaspoon ground paprika
- 0.5 teaspoon ground cumin
- 0.25 teaspoon garlic powder
- 0.25 teaspoon sea salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 325°F (165°C). Line a baking sheet with parchment paper for easy cleanup.
Rinse the raw pumpkin seeds thoroughly in a sieve under cold running water to remove any pumpkin pulp. Pat them dry using a clean kitchen towel or paper towels.
In a medium mixing bowl, combine the pumpkin seeds with olive oil, paprika, cumin, garlic powder, sea salt, and black pepper.
Mix well to evenly coat the pumpkin seeds with the oil and spices.
Spread the seasoned pumpkin seeds in an even layer on the prepared baking sheet.
Place the baking sheet in the preheated oven and toast the seeds for 12 to 15 minutes, stirring halfway through to ensure even roasting.
Keep a close eye on the seeds during the last few minutes to avoid burning. The seeds are done when they are golden brown and aromatic.
Remove the baking sheet from the oven and let the seeds cool completely before serving or storing.
Store the toasted pumpkin seeds in an airtight container at room temperature for up to one week.
Nutrition Facts
Calories |
742 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 66.4 g | 85% | |
| Saturated Fat | 12.2 g | 61% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 605 mg | 26% | |
| Total Carbohydrate | 22.1 g | 8% | |
| Dietary Fiber | 5.1 g | 18% | |
| Total Sugars | 0.2 g | ||
| Protein | 28.6 g | 57% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 77 mg | 6% | |
| Iron | 11.3 mg | 63% | |
| Potassium | 965 mg | 21% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
