Rosemary Garlic Pumpkin Seeds
Elevate your snacking game with these irresistible Rosemary Garlic Pumpkin Seeds—a crunchy, savory treat packed with flavor and perfect for any occasion! This quick and easy recipe combines the earthy aroma of fresh rosemary, the warm depth of garlic powder, and the satisfying crunch of roasted pumpkin seeds. Coated in heart-healthy olive oil and seasoned with salt and black pepper, these seeds are roasted to golden perfection in just 25 minutes. Not only are they a healthy, protein-rich snack, but they also make a fantastic topping for salads, soups, or grain bowls. Whether you’re looking for a wholesome bite to curb midday cravings or a party-ready appetizer, these roasted pumpkin seeds deliver on both taste and nutrition. Simple to make, endlessly versatile, and bursting with flavor, they’re bound to become your go-to seasonal snack!
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Recipe Information
Ingredients
- 2 cups raw pumpkin seeds (pepitas)
- 2 tablespoons olive oil
- 1 tablespoon fresh rosemary
- 1 teaspoon garlic powder
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
Instructions
Preheat your oven to 325°F (163°C) and line a baking sheet with parchment paper for easy cleanup.
Rinse the raw pumpkin seeds in a colander under cold water to remove any remaining pumpkin pulp, then pat them dry thoroughly with a clean kitchen towel.
In a medium mixing bowl, combine the dried pumpkin seeds with olive oil, finely chopped fresh rosemary, garlic powder, salt, and black pepper. Toss until the seeds are evenly coated.
Spread the seasoned pumpkin seeds in a single layer on the prepared baking sheet. Ensure they are not overlapping to promote even roasting.
Place the baking sheet in the preheated oven and roast the seeds for 25 minutes, stirring halfway through to ensure even browning.
Remove the seeds from the oven when they are golden and aromatic. Allow them to cool completely on the baking sheet to crisp up further.
Once cooled, transfer the rosemary garlic pumpkin seeds to an airtight container for storage or serve immediately as a crunchy snack.
Nutrition Facts
Calories |
1473 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 132.1 g | 169% | |
| Saturated Fat | 24.4 g | 122% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1223 mg | 53% | |
| Total Carbohydrate | 42.9 g | 16% | |
| Dietary Fiber | 9.4 g | 34% | |
| Total Sugars | 0.1 g | ||
| Protein | 56.6 g | 113% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 130 mg | 10% | |
| Iron | 19.0 mg | 106% | |
| Potassium | 1846 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.
