How To Make Roasted Pumpkin Seeds Recipe At Home

Rebekah Pais

Rebekah Pais
Sep 2023

2 min read
Roasted Pumpkin Seeds

Total Time

30 Minutes

  • Fresh pumpkin seeds
  • Olive oil or cooking spray
  • Salt - As Per Taste
  • garlic powder, paprika, cayenne pepper, or your favorite spices - Optional
  • Indulge in the warm, comforting flavors of autumn right here in India with our Roasted Pumpkin Seeds Recipe. As the festive season approaches, and pumpkins become a staple in Indian kitchens, why not make the most of those nutrient-rich seeds? 

    In this guide tailored to Indian tastes, we’ll take you on a culinary journey to create a mouthwatering snack that blends the essence of Indian spices with the goodness of pumpkin seeds. 

    Get ready to elevate your snacking game and infuse your home with the cozy aromas of the season.

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    How To Make Roasted Pumpkin Seeds At Home?

    • Preheat your oven to 300°F (150°C).
    • Cut open a pumpkin and scoop out the seeds. Try to remove any stringy pumpkin flesh as much as possible. Rinse the seeds in cold water to clean them.
    • For extra tenderness, you can boil the pumpkin seeds in salted water for about 10 minutes. This step is optional but can make the seeds less tough.
    • Drain the boiled seeds or pat dry the raw seeds with a paper towel. Make sure they are as dry as possible; this will help them become crispy when roasted.
    • In a bowl, toss the seeds with olive oil or melted butter. Add salt and any other seasonings or spices you like. This is where you can get creative – try paprika for a smoky flavor, garlic powder for a savory kick, or cayenne pepper for some heat.
    • Spread the seasoned pumpkin seeds in a single layer on a baking sheet. 
    • Place the baking sheet in the preheated oven and roast for about 20-30 minutes or until the seeds turn golden brown. Stir or shake the pan every 10 minutes to ensure even cooking.

    What Are Roasted Pumpkin Seeds Benefits?

    These seeds are not only a delicious healthy snack recipe but also offer several health benefits. Here are some of the potential benefits of consuming it for a good and healthy weight.

    1. Nutrient-Rich

    Pumpkin seeds are packed with nutrients, including vitamins like vitamin K, vitamin E, and some B vitamins (such as niacin, folate, and pantothenic acid). They also contain minerals like magnesium, potassium, zinc, and iron.

    2. Rich In Healthy Fats

    Pumpkin seeds contain a good amount of healthy fats, including monounsaturated and polyunsaturated fats. These fats are essential for overall health, especially heart health.

    3. Protein Source

    Pumpkin seeds are a source of plant-based protein, making them a good addition to vegetarian and vegan diets. Protein is important for muscle health, tissue repair, and overall body function.

    4. High In Fiber

    Roasted pumpkin seeds are a good source of dietary fiber. Fiber supports digestive health, helps regulate blood sugar levels, and contributes to a feeling of fullness, which can aid in weight management.

    5. Antioxidant Properties

    Pumpkin seeds are rich in antioxidants, including vitamin E and carotenoids. Antioxidants help protect the body’s cells from oxidative damage and may reduce the risk of chronic diseases.

    6. Heart Health

    The combination of healthy fats, fiber, and antioxidants in pumpkin seeds can contribute to heart health. Consuming these seeds may help lower bad LDL cholesterol levels and reduce the risk of heart disease.

    7. Immune Support

    Pumpkin seeds are a source of zinc, which is important for immune function. Adequate zinc intake is essential for a strong immune system.

    8. Prostate Health

    Some studies suggest that pumpkin seeds may be beneficial for prostate health. They contain compounds like phytosterols that may help reduce the risk of prostate problems.

    9. Better Sleep

    Pumpkin seeds contain the amino acid tryptophan, which is involved in the production of serotonin and melatonin, hormones that regulate sleep. Consuming pumpkin seeds may help improve sleep quality.

    10. Skin Health

    The vitamins and antioxidants in pumpkin seeds can contribute to healthy skin. They may help maintain skin elasticity and reduce the signs of aging.

    Difference Between Roasted Pumpkin Seeds Vs Raw Pumpkin Seeds

    The primary difference between the seeds lies in their taste, texture, and nutritional composition:

    1. Taste And Texture:

    • Roasted Seeds: Also known as pepitas have a crispy texture and a slightly toasted, nutty flavor. The roasting process enhances their taste and makes them more appealing as a snack.
    • Raw Seeds: Raw pumpkin seeds, on the other hand, have a chewy and somewhat soft texture. They have a milder, more neutral taste compared to roasted seeds.

    2. Nutritional Composition:

    • Roasted Seeds: They can have some impact on their nutritional content. While they retain most of their essential nutrients, including protein, healthy fats for weight loss, vitamins, and minerals, the roasting process may lead to a slight reduction in certain heat-sensitive nutrients like vitamin E. However, the roasting process also makes some nutrients more bioavailable and easier for the body to absorb.
    • Raw Seeds: Raw pumpkin seeds contain all of their nutrients in their natural state. They are a good source of various vitamins, minerals, and healthy fats, and they have a higher content of some heat-sensitive nutrients like vitamin E compared to their roasted counterparts.

    3. Calorie And Fat Content:

    • Roasted Seeds: They can slightly increase their calorie content due to the reduction of water content. Additionally, some commercials may be seasoned or coated with oil, salt, or spices, which can further increase their calorie and fat content.
    • Raw Seeds: These are typically have a lower calorie content compared to roasted seeds, mainly because they contain more water. They also contain their natural levels of fat, which are still healthy but not altered by the roasting process.

    4. Shelf Life:

    • Roasted Seeds: They tend to have a longer shelf life compared to raw seeds because the roasting process can help preserve them by reducing moisture content.
    • Raw Seeds: Raw pumpkin seeds are more perishable and may not have as long a shelf life as their roasted counterparts.

    Roasted Pumpkin Seeds Nutritional Value 

    Pumpkin seeds, also known as pepitas, are a nutritious snack and ingredient that offer a range of essential nutrients. Here is the approximate nutritional value of a 1-ounce (28-gram) serving of dried, roasted seeds:

    • Calories: 151 calories
    • Protein: 7 grams
    • Total Fat: 13 grams
    • Carbohydrates: 5 grams
    • Dietary Fiber: 1.7 grams
    • Sugars: 1 gram
    • Vitamin K: 6.4 micrograms 
    • Vitamin E: 2.2 milligrams 

    Wrapping It Up

    However, it’s important to consume roasted pumpkin seeds in moderation, as they can be calorie-dense, particularly if they are seasoned or coated with oil and salt. 

    Opting for lightly roasted or unsalted varieties can help you maximize their health benefits. Whether you enjoy them as a snack or use them as a versatile ingredient in various dishes, roasted seeds are a wholesome addition to your diet.

    Try it out today!

    Fun Fact

    Artificial fat-burning supplements work by suppressing the appetite and increasing metabolism drastically. Instead, you can try Cinnamon as a natural weight-loss supplement!

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    Frequently Asked Questions

    What Are Roasted Pumpkin Seeds?

    They also known as pepitas, are the edible seeds from inside pumpkins that have been cleaned, dried, and then roasted until they become crispy and flavorful.

    How Is Roasted Pumpkin Seed Made?

    To make this recipe, you typically start by removing the seeds from a pumpkin, cleaning off any pulp or residue, and then drying them. Afterward, they are seasoned with various spices or flavors and roasted in an oven until they are crispy.

    Are Roasted Pumpkin Seeds Healthy?

    Yes, they are a nutritious snack. They are rich in vitamins, minerals, healthy fats, protein, and antioxidants. They can be beneficial for heart health, immune support, and more when consumed in moderation.

    What Is The Health Benefits Of Roasted Pumpkin Seed?

    They offer several health benefits, including supporting heart health, providing immune support, promoting better sleep, contributing to mood regulation, and improving skin health. They are also a good source of nutrients like magnesium, zinc, and vitamin E.

    How Can I Incorporate Pumpkin Seeds Into My Diet?

    You can enjoy it as a evening snack for weight loss. Sprinkle them on salads, soups, or yogurt, use them as a topping for baked goods, or incorporate them into various recipes, such as granola bars or pesto sauce.

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    Contact Us Today

    We’re never leaving you hanging with doubts, queries, as well as confusing questions. We understand how all this information gets really overwhelming as well as a little confusing on your way to a healthy lifestyle. Hence, you can always contact us at any time as our experts are here to guide you 24/7. Also, we will help you achieve your weight loss goals.


    This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

    Eat Healthy, Live Healthy as well as Enjoy a long happy life

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