I must admit that snacking on a clean diet hasn't been easy for me. Today, I woke up with the urge to make new, interesting snacks that fit the paleo lifestyle. I know there are plenty of fruits, nuts, and roasted kale chips, but I am a huge fan of salty and savory snacks, and I feel there aren't enough options that fit the paleo diet.
A few hours later, my son asked me to help carve his pumpkin. As we were pulling out the guts, he began to separate the fresh pumpkin seeds from the pulp. I told him that we should just pitch it all, but he insisted. He then told me that he wanted to learn how to roast pumpkin seeds. I'm always game when he wants to cook with me, so we began separating the seeds.
I was determined to make terrific Roasted Pumpkin Seeds with him. We began by browning some butter, then coated the seeds and gave them a quick roast. They are delicious, and butter-roasted pumpkin seeds make a delicious paleo-friendly snack! As for my son, the jury is still out on the roasted pumpkin seeds, but he said he would try them again soon.
This recipe is:
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- Low Carb
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- Keto
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- Gluten Free
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- Vegetarian
Table of Contents
8 Reasons to Love This Recipe
I am forever grateful to my son for helping me discover this delicious roasted pumpkin seeds recipe. I am addicted to its flavors and make it frequently for many other reasons, including:
- Seasonal recipe that is fun to make with the family.
- The butter and pumpkin seeds are a match made in heaven.
- The cost is super low if you clean your seeds from Halloween pumpkins.
- It can be used with clean, store-bought pumpkin seeds, too.
- Easy to do with other seeds like pepitas, sunflower seeds, or even pine nuts.
- Super low-carb, so you can enjoy it by the handful!
- Great as a low-carb snack any time of the day.
- Simple ingredients and an easy recipe with simple steps that is proven time and again.
Are Roasted Pumpkin Seeds Low-Carb?
Yes, roasted pumpkin seeds prepared with low-carb seasonings are low-carb-friendly. Pumpkin seeds are a wonderful low-carb food with several benefits. This recipe is remarkably low-carb, with a mere 1 g net carbs per ¼ cup serving.
Roasted Pumpkin Seeds Ingredient List
You only need three simple ingredients for this perfect pumpkin seeds recipe:
- 1 cup pumpkin seeds
- 2 tablespoons melted organic butter
- kosher salt (to taste)
Ingredient Substitutions
These alternative ingredients also work great for this pumpkin seed snack recipe:
- Pumpkin seeds: Use sunflower seeds or pepitas if you would like. Follow my Pro Tip on using store-bought seeds below.
- Butter: I like using butter for its well-rounded flavor, but you may swap it for ghee or even clarified butter if you are avoiding milk fats.
- Kosher salt: Salt is for taste, so use your favorite salt.
Additional Ingredients
The crispy pumpkin seeds taste much better with these fantastic additions:
- Spices: Roasted pumpkin seeds love spices, from chili powder to cumin, curry powder to smoked paprika, garlic powder to fiery cayenne pepper powder. The possibilities are endless. For something special, try some cinnamon and freshly shaved nutmeg.
- Fresh or dried herbs: Add some fresh herbs after roasting your pumpkin seeds. Try rosemary or thyme. Increase the butter by 1 tablespoon for dried seasonings and toss in some dried parsley, oregano, or even an Italian seasoning blend.
- Cheese: If you can find shelf-stable parmesan cheese (typically in a green can), go ahead and add it to the seeds after they have finished cooking. Mix well and enjoy.
Note: The additional ingredients are optional and not part of the recipe. Use them only to enhance and customize the recipe to your liking.
Cooking Tools
To roast pumpkin seeds in the oven, you need these tools:
- A small saucepan
- Baking sheet
- Foil or parchment paper
- Mixing bowl
- Measuring cups and spoons
How to Roast Pumpkin Seeds in The Oven: Complete Cooking Guide
Cooking Method
- Roasting
Preparation Steps
- Gather the tools and ingredients.
- Preheat the oven to 350°F (180°C).
- Line the baking sheet with parchment paper or foil.
- Measure the ingredients.
- Melt the butter in a pan or the microwave.
- In a bowl, mix the butter with the seeds. Season with salt.
- Spread the seasoned pumpkin seeds in a single layer on the prepared baking sheet.
Cooking Instructions
- Pop into the preheated oven and roast for about 30 minutes or until golden brown.
- When golden, remove from the oven.
- Remove the seeds from the baking sheet and allow them to drain on paper towels.
- When cool, enjoy!
Step 1: In a bowl, mix the butter with the seeds. Season with salt.
Step 2: Spread the coated pumpkin seeds in a single layer on a foil-lined baking sheet.
Step 3: Roast the seeds in a preheated oven at 350°F (175°C) for about 30 minutes or until they are golden and crispy.
💡 My Pro Tips
Preparing the pumpkin seeds: If you are using seeds you have scraped from a pumpkin, removing most of the strands and random bits of pumpkin flesh before cooking is best. It's not necessary to remove every last bit of pulp from the seeds; in fact, some of the pulp provides some delicious flavor. We tend to leave some pulp on seeds just for that delightful pumpkin flavor.
Please remember that fresh seeds from a pumpkin will not roast well if they are layered on the baking sheet. They need room to roast and will not if they are layered. The result is that some bits are roasted, and other bits are springy and uncooked. It’s not a great overall situation, so add everything in one layer.
Using store-bought seeds: You can use them, but make sure they are unsalted. I find that most pumpkin seeds are WAY over-salted. Instead of cooking the store-bought pumpkin seeds in the oven, we will cook them in a pan because they are already roasted. Here's how to toast pumpkin seeds in a pan:
- Add the same amount of ingredients to a pan on the stovetop over medium heat.
- Coat the seeds with the butter and add salt to taste.
- After several minutes, the seeds will start to take on color. When they are nicely browned, remove them from the heat and allow them to cool.
⏲️ Time-Saving Tips
- Buy store-bought pumpkin seeds. This will save you a lot of time cleaning up the goo from inside a pumpkin.
- Arrange the clean seeds in a single layer for easy, fast cooking.
What to Eat with Roasted Pumpkin Seeds
Wondering how to eat roasted pumpkin seeds? Well, they are enjoyable as a healthy snack on their own, but you can also add them to different recipes for extra flavor and texture:
- Butternut Squash Soup: The crunchy pumpkin seeds add a nice flavor and texture that contrasts with the smooth, creamy squash soup. The seeds also add a visual appeal to the soup.
- Roasted Vegetable Soup: Garnish this hearty soup with perfectly roasted pumpkin seeds. Their nutty flavor will elevate the veggie soup's flavors.
- Summer Broccoli Salad: Add the roasted pumpkin seeds to this vibrant summer salad for depth of flavor and extra crunch.
- Southwestern Salad: Top the delicious protein-packed salad with butter-roasted pumpkin seeds for varied flavor and texture.
Storage Instruction
Storage
- Store the leftover pumpkin seeds in an airtight container in the fridge for a week to ten days. The less oxygen exposure they get, the longer they stay fresh. Use the appropriate size container to keep them fresh for the longest time.
Recipe Conclusion
This is the best Roasted Pumpkin Seeds recipe. It is super easy to make and tasty, too. Since we made these in pumpkin season, I've added them to various fall salads, topped butternut squash soup, and even puréed them with green onions and walnut oil to flavor some appetizers the other night. I recommend keeping them wrapped up tight as they will go bad quickly if exposed to too much oxygen.
With only two ingredients, these butter-roasted pumpkin seeds can easily be incorporated into the fall season paleo lifestyle. What are your thoughts?
Other Low-Carb Snacks To Try
Are you looking to add more delicious snacks to your low-carb menu? Try these recipes:
FAQs
Yes, roasted pumpkin seeds are keto-friendly because they are low in carbohydrates and high in healthy fats. They only contain 4 g net carbs per ounce (28 grams). However, you must be mindful of portion sizes to stay within your daily carbohydrate limits.
Roasted pumpkin seeds will typically have a golden to dark brown color. They will also be crispy and crunchy when you bite them.
Yes, you can freeze roasted pumpkin seeds to extend their longevity. However, they will lose their crispness. Cool the leftover pumpkin seeds and transfer them to a freezer-safe bag. Freeze them for up to 6 months. Thaw them in the fridge overnight when you are ready to use them.
Butter Roasted Pumpkin Seeds
Ingredients
- 1 cup pumpkin seeds
- 2 tablespoons melted organic butter
- kosher salt to taste
Instructions
Preparation Steps
- Gather the tools and ingredients.
- Preheat the oven to 350°F (180°C).
- Line the baking sheet with parchment paper or foil.
- Measure the ingredients.
- Melt the butter in a pan or the microwave.
- In a bowl, mix the butter with the seeds. Season with salt.
- Spread the seasoned pumpkin seeds in a single layer on the prepared baking sheet.
Cooking Instructions
- Pop into the preheated oven and roast for about 30 minutes or until golden brown.
- When golden, remove from the oven.
- Remove the seeds from the baking sheet and allow them to drain on paper towels.
- When cool, enjoy!
Notes
Nutrition
“This website provides approximate nutrition data and information for convenience and as a courtesy only.”
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Is it low carb? Learn more about it:
Yum Girl says
Welcome to Yum Goggle! We are now following you on all your social media and hope you will do the same. We will try to tag you each time we promote your posts but aren't always able to. Kelli at YG!
Scott Groth says
Hi and welcome! Thank you so much for following and helping promote the site. You guys are awesome!!
Kathy F says
Easy! I made these with squash seeds since pumpkins are out of season right now. Really tasty!
Scott Groth says
Hi Kathy:
Awesome salty snacks for my kids and for me as well! We love them!
Thank you for sharing your thoughts.
Have a fantastic day in the kitchen!
Scott
Tanya says
Hello! I had a question...I roasted some seeds using a similar method you did but the recipe didn't mention how to store it. Should I refrigerate the seeds since they're butter roasted? Also do you have any good idea for how long they stay fresh? Thank you. 🙂