Low Sodium Toasted Pumpkin Seeds
Savor the irresistible crunch of these Low Sodium Toasted Pumpkin Seeds, a healthy and flavorful snack that's perfect for guilt-free munching or elevating your favorite dishes. This recipe combines naturally nutrient-packed raw pumpkin seeds with a light coating of heart-healthy olive oil and a blend of garlic powder, smoked paprika, and ground black pepper, creating a savory, smoky profile without relying on excess salt. Featuring a quick prep time of just 10 minutes and beautifully toasted to golden perfection in the oven, these seeds make a versatile addition to soups, salads, or yogurt, while doubling as a satisfying snack. With easy cleanup and a low-sodium optional seasoning, this recipe is designed for healthy living and delicious snacking. Store extras in an airtight container for a week-long treat!
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Recipe Information
Ingredients
- 2 cups Raw pumpkin seeds
- 1 tablespoon Olive oil
- 1 teaspoon Garlic powder
- 0.5 teaspoon Smoked paprika
- 0.25 teaspoon Ground black pepper
- 0.25 teaspoon Salt substitute (optional, low sodium)
Instructions
Preheat your oven to 300°F (150°C) and line a baking sheet with parchment paper for easy cleanup.
Rinse the raw pumpkin seeds under cold water in a colander to remove any leftover pumpkin pulp. Pat them dry thoroughly with a kitchen towel or paper towels.
In a mixing bowl, combine the dry pumpkin seeds with olive oil, garlic powder, smoked paprika, ground black pepper, and salt substitute if using. Toss until the seeds are evenly coated.
Spread the seasoned pumpkin seeds in a single layer on the prepared baking sheet.
Bake the seeds in the preheated oven for 20 minutes, stirring or shaking the baking sheet halfway through to ensure even toasting.
After 20 minutes, check the seeds for doneness. They should be lightly golden and have a nutty aroma. If needed, toast for an additional 5 minutes, checking frequently to avoid burning.
Remove the baking sheet from the oven and allow the pumpkin seeds to cool completely on the tray. They will become crunchier as they cool.
Once cooled, serve the toasted pumpkin seeds as a snack or use as a topping for salads, soups, or yogurt. Store leftovers in an airtight container for up to a week.
Nutrition Facts
Calories |
1349 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 118.2 g | 152% | |
| Saturated Fat | 22.2 g | 111% | |
| Polyunsaturated Fat | 1.3 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 43 mg | 2% | |
| Total Carbohydrate | 43.3 g | 16% | |
| Dietary Fiber | 9.6 g | 34% | |
| Total Sugars | 0.2 g | ||
| Protein | 56.7 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 20.6 mg | 114% | |
| Potassium | 1867 mg | 40% | |
*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.
