Low Sodium Simple Roasted Pumpkin Seeds
Enjoy a guilt-free and flavorful snack with this recipe for Low Sodium Simple Roasted Pumpkin Seeds! Packed with crunch and seasoned to perfection with heart-healthy olive oil, garlic powder, smoked paprika, and a pinch of black pepper, these seeds are roasted to golden-brown crispiness in just 30 minutes. Perfect for those watching their sodium intake, this easy and healthy recipe highlights autumn’s favorite ingredient—pumpkin—and turns it into a savory, protein-rich snack or topping for salads and soups. Quick to prepare with just 10 minutes of prep time, these roasted seeds are an irresistible crowd-pleaser that you can make in advance and enjoy anytime.
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Recipe Information
Ingredients
- 2 cups raw pumpkin seeds
- 2 tablespoons olive oil
- 0.25 teaspoon ground black pepper
- 0.5 teaspoon garlic powder
- 0.5 teaspoon smoked paprika
Instructions
Preheat your oven to 300°F (150°C). Line a baking sheet with parchment paper for easy cleanup and to prevent sticking.
In a medium mixing bowl, combine the pumpkin seeds, olive oil, ground black pepper, garlic powder, and smoked paprika. Stir until all the seeds are evenly coated with oil and spices.
Spread the seasoned pumpkin seeds evenly across the prepared baking sheet in a single layer to ensure even roasting.
Place the baking sheet into the preheated oven and roast for 25 to 30 minutes, stirring occasionally to ensure all sides of the seeds are toasted evenly.
Start checking the seeds at the 25-minute mark. They should be golden brown and have a crispy texture. If they need more time, leave them in the oven for an additional 5 minutes, checking regularly.
Once roasted, remove from the oven and let them cool on the baking sheet. The seeds will continue to crisp up as they cool.
Once completely cool, transfer the roasted pumpkin seeds to an airtight container for storage or enjoy immediately as a healthy, low-sodium snack!
Nutrition Facts
Calories |
1470 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 132.2 g | 169% | |
| Saturated Fat | 24.4 g | 122% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 42 mg | 2% | |
| Total Carbohydrate | 42.1 g | 15% | |
| Dietary Fiber | 9.5 g | 34% | |
| Total Sugars | 0.2 g | ||
| Protein | 56.5 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 128 mg | 10% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 1854 mg | 39% | |
*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.
