Roasted Pumpkin Seeds

Perfect for snack time, roasting pumpkin seeds is simple, tasty and fun. Try a few of these options for spicing up these crunchy goodies, or feel free to make your own spice combinations. Makes about 2 cups.


1 medium pumpkin

4 cups water

1 tablespoon extra virgin olive oil


1. Preheat oven to 250°F.

2. Cut off top three to four inches of pumpkin then scoop out seeds onto a clean work surface. Discard stringy fiber from seeds along with any seeds that are split or cracked then transfer to a strainer and rinse well. (You should have about two cups of seeds.)

3. In a medium pot, bring water to a boil. Add seeds, reduce heat and boil gently for 10 minutes. Drain well then transfer to a paper towel-lined sheet tray and pat dry.

4. Transfer seeds to a medium bowl, toss with oil and spread out in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about one hour total. (They will become crispier as they cool.)

5. Set aside to let cool completely then shell or eat whole.

Note: For spicy pumpkin seeds, mix 1/2 teaspoon each garlic salt, cumin, coriander and cardamom with seeds and oil before roasting. For sweet pumpkin seeds, mix one teaspoon each ground cinnamon, cloves and ginger and one and 1/2 tablespoons dark brown sugar with seeds and oil before roasting.


Per serving (2 Tbsp/21g-wt.): 130 calories (100 from fat), 12g total fat, 2g saturated fat, 0mg cholesterol, 0mg sodium, 3g total carbohydrate (1g dietary fiber, 0g sugar), 5g protein.

Whole Foods Markets are located in Westchester at One Ridge Hill, Yonkers and at 100 Bloomingdale Road, White Plains. Locations in Connecticut include 150 Ledge Road in Darien and 90 E. Putnam Ave. in Greenwich.