American · Snack
Roasted Pumpkin Seeds
Crunchy oven-roasted pepitas tossed with a light coating of olive oil, smoked paprika and a pinch of chili for a savoury, protein-rich snack. Ready in about 20 minutes.
- Prep
- 5 min
- Cook
- 15 min
- Total
- 20 min
- Serves
- 4
Calories come from: Carbs 7% · Fat 74% · Protein 19%
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Ingredients
For 4 servings- 1 cup130 gRaw hulled pumpkin seeds (pepitas)
- 1 tsp5 gOlive oil
- 1 tspSmoked paprika
- 1/4 tspChili powder (optional)
- 1/4 tspFine salt
Steps
- 1
Heat the oven to 160 °C (325 °F) and line a baking tray with parchment.
- 2
Place the pumpkin seeds in a bowl and drizzle with the olive oil.
- 3
Add the smoked paprika, chili powder if using, and salt, then toss until the seeds are evenly coated.
- 4
Spread the seeds in a single layer on the tray.
- 5
Roast for 12-15 minutes, stirring halfway, until golden and lightly puffed; watch closely in the last few minutes as they burn quickly.
- 6
Let the seeds cool on the tray for 5 minutes to crisp up before serving.
- 7
Store cooled leftovers in an airtight jar for up to a week.
Swaps, storage and make-ahead
Swaps
- Use whole in-shell pumpkin seeds, like the ones in the photo, instead of hulled pepitas, and roast them a few minutes longer until the shells are golden and crisp.
- Leave out the chili powder and use sweet paprika instead of smoked paprika for a milder version that kids may prefer.
- Swap the olive oil for avocado oil or melted coconut oil if that's what you have on hand.
- Use raw hulled sunflower seeds instead of pumpkin seeds, checking them a little earlier since they can brown faster.
Storage
Let the seeds cool completely, then keep them in an airtight jar at room temperature for up to a week. If they soften, re-crisp them in a low oven for a few minutes.
Make ahead
Roast a batch up to a week ahead and store it airtight, so it's ready for snacking or sprinkling over salads and soups. You can also mix the paprika, chili and salt in advance so the seeds only need oiling and tossing.
Nutrition values are for the recipe as written.
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Allergens and nutrition
No major allergens in the ingredients.
Check the labels of packaged ingredients for allergens and suitability for your diet.
Full nutrition
| Per serving (35 g) | Per 100 g | |
|---|---|---|
| Calories | 193 kcal | 551 kcal |
| Protein | 9.9 g | 28.3 g |
| Carbohydrates | 3.8 g | 10.9 g |
| of which sugars | 0.5 g | 1.4 g |
| Fiber | 2.2 g | 6.3 g |
| Fat | 17.1 g | 48.9 g |
| of which saturated | 3 g | 8.6 g |
| Sodium | 148 mg | 423 mg |
Nutrition is calculated from USDA FoodData Central data and may differ from what you cook.
