The Perfect Fall Snack: Toasted Pumpkin Seeds

I have a treat for you today! I’m still in Europe, but I have a guest post for you by the lovely Paula DiGioia from The Glorified Tomato. I look forward to making this healthy snack when I come home, and detox after lots of wine and cheese. Enjoy!


Paula from The Glorified Tomato here, pumped to be guest posting for the first time on Eating Clean in the Dirty City!

Halloween was a big deal in the DiGioia house. My sisters and I couldn’t wait till our parents took us to Hicks Nursery. There we visited Otto the Ghost, ate candy apples and picked out our carving pumpkins. Natalie’s pumpkin always came out perfect. Maria often took it a bit too far, combining carving, paint, and sparkles – very “creative”! Mine I suppose was somewhere in between. We all loved carving pumpkins, but we never did anything with the seeds.

A few years back my husband and I started carving pumpkins together. It reminds me of being a kid and I like that feeling. Turns out his family always toasted pumpkin seeds and this is now one of my favorite fall snacks.

And pumpkin seeds are healthy too:

  • They’re a good sources of protein, as well as iron, zinc, manganese.
  • 25 grams of pumpkin seed can provide over 20 percent of your recommended daily iron intake.
  • Some eat the seeds as preventative measure against onset of anxiety attacks, clinical depression and other mood disorders.
  • Pumpkin seeds may prevent arteriosclerosis and can regulate cholesterol levels.

(via wikipedia)

I prefer the seeds roasted with salt and butter but you can sprinkle with cinnamon and sugar for a sweet snack if you prefer.

Toasted Pumpkin Seeds

1 cup raw whole pumpkin seeds (medium/large pumpkin)
3 teaspoons butter, melted
salt to taste

Preheat the oven to 300 degrees.

Cut the top of your pumpkin and scoop out the seeds. Clean the seeds in a strainer using water, removing all pumpkin pieces. Toss seeds in a bowl with melted butter and salt. Spread the seeds in a single layer on a baking sheet. Bake for 45 minutes or until golden brown. Stir occasionally so the seeds brown evenly.

Most importantly don’t forget to carve your pumpkin while the seeds are toasting!


0 thoughts on “The Perfect Fall Snack: Toasted Pumpkin Seeds

  1. I used to love roasted pumpkin seeds as a kid! I’ve been eating pumpkin a lot lately and feeling awful about throwing away all the lovely seeds simply for lack of oven. Is there anything you can do with pumpkin seeds that doesn’t require an oven?

    • Iris says:

      You can toast them on your stovetop! It’ll just be more work ’cause you need to keep stirring/shaking the skillet so they don’t burn, but I’m sure it’ll come out great without an oven too.

Leave a Reply