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Healthy Halloween Treats: Roasted Pumpkin Seeds

With all the chocolatey Halloween treats out there, roasted pumpkin seeds are still one of my favorites. High in fiber, protein, vitamins and minerals and low in fat, they are perfectly munchable, and when you consider every carving pumpkin comes with a free batch – economical too. It’s easy to roast them – plain, with salt is delicious, but try adding spices like chili powder, curry, or flavored popcorn shakers to make them even more spooktacular. They make great party or lunchbox snacks.


The key to crispy roasted pumpkin seeds is to wash all the sludge off – get rid of the bits of stringy pumpkin and if you like, pat them dry with paper towel.

Spread them out in a single layer on a rimmed baking sheet – if you line it with parchment or a silpat mat, you’ll save yourself some cleaning afterward – and drizzle with oil. Sprinkle with salt and any spices you like, and toss them around with your hands to coat.

Roast at 400°F, stirring once or twice, until golden and crispy. Enjoy!

Spiced Roasted Pumpkin Seeds

Make sure you wash and dry your seeds well if you want them crispy.

1-2 cups pumpkin seeds, washed and patted dry
a good drizzle (about 2 Tbsp.) canola or olive oil
1 tsp. coarse salt
1 tsp. chili powder (optional)

In a medium bowl, toss the seeds with oil, salt and chili powder. Spread out in a single layer on a rimmed baking sheet. Roast at 400°F for 25-30 minutes, stirring once or twice, until crisp and golden. Serve immediately, while still warm, or wait for them to cool.

For more delicious ideas, check out Julie’s other Family Kitchen posts or visit her blog, Dinner with Julie! Join Julie on Facebook, Twitter and Pinterest for updates!

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