After you carve pumpkins, you roast pumpkin seeds. It is known. Take care to save the insides from your jack-o-lantern or baking pumpkin this fall so that you can enjoy the best part of all: the seeds! Roasted pumpkin seeds, also known as pepitas, are a fun, healthy, treat that the whole family will love.
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Can I eat pumpkin seeds?
Not only are pumpkin seeds edible, but they are also insanely delicious and nutritious. Brimming with flavor and micronutrients, you’d be silly to pass on the pepitas. Vitamins, minerals, the whole nine. If you are reluctant to take supplements to balance your electrolytes, you might want to consider adding pumpkin seeds to your diet. Just add salt, and you’ve got a great supply of sodium, magnesium, and potassium rearing to go.
Are pumpkin seeds low carb?
So maybe you don’t care about all the nutrients loaded in the pumpkin seeds, and you just want to know what the carb count is. Let’s cut to the chase, what you really want to know is if you can eat pumpkin seeds on a low carb diet. Today’s your lucky day, gorgeous! Pumpkin seeds are low in carbs; low enough that they can even be enjoyed on a ketogenic diet.
In 100 grams of pumpkin seeds or pepitas, there are only 3.33 grams of net carbs, 30 grams of protein, and 46.6 grams of fat. There are also 600 calories in that amount, so keep your eye on the actual amount you snack on to keep your calorie intake in check. Roasted pumpkin seeds are way tasty; they can add up fast if you don’t portion them out. Careful, guys!
How do you clean and roast pumpkin seeds?
First, you’ll need to separate the pumpkin seeds from the pulp. The easiest way I have found to do this is by placing the seeds and pulp in a big container of water, then agitating it. Once you start mixing or aggressively stirring, the seeds will detach from the stringy pulp and float to the top of the water. Then you can just come in with a scoop and skim the seeds right off the top. Easy!
Put the seeds in a colander and rinse them really well to remove any residual pulp. Boil them in salted water for 10 minutes, then dry thoroughly in between two kitchen towels. Move the pumpkin seeds to a mixing bowl after they’ve dried.
Melt ghee and combine with sea salt, then pour over the pumpkin seeds and mix well. This would be the perfect opportunity to add any other seasonings you might like to try. We recently made a batch of spiced pumpkin seeds with garam masala that turned out fantastic!
I used ghee instead of butter to keep the recipe dairy-free, but you can choose to use butter if your diet allows for it.
Now spread the pumpkin seeds out into a thin layer on a baking sheet or casserole dish lined with parchment paper.
Bake at 350 degrees Fahrenheit for about 50 to 60 minutes. Take care to gently stir and turn seeds in the pan every 15 to 20 minutes to ensure they roast evenly throughout. Roasting the seeds at a low temperature and extended time prevents the seeds from burning and popping.
If you choose to roast at a higher temperature, keep an eye on your seeds and reduce the heat if you notice any of them pop.
You’ll know the seeds are done when they turn a toasty golden color, but always taste test to make sure they are crispy enough for your liking. Pop one in your mouth and if you get a nice crisp, crunch… congratulations. You nailed it!
Enjoy your roasted pumpkin seeds as-is, sprinkle them on top of your next baking project – like this delicious pumpkin seed keto bread, make your own low carb granola or pair with dark chocolate for a simple low carb dessert.
The Roasted Pumpkin Seeds Recipe
- Separate pumpkin seeds from the pumpkin flesh. To help with separation, place pumpkin seeds in a large container of water and agitate. The seeds will float to the top, allowing you to easily skim them. Continue until you obtain all of the seeds.
- Boil pumpkin seeds in water for 10 minutes while preheating oven to 350 degrees Fahrenheit.
- Strain pumpkin seeds and dry with kitchen towel.
- Melt ghee and combine with sea salt. Pour over dried pumpkin seeds and mix thoroughly.
- Cover a baking sheet or casserole dish with parchment paper and spread pumpkin seeds over the surface.
- Bake for 60 minutes or until the seeds have thoroughly roasted. You can taste test them to be sure! Once they are golden, crisp and crunchy, they're done.
Hi, I’m Tasha–nutritionist, recipe developer, and multi-published author dedicated to helping people thrive and succeed using low carb and keto dietary patterns.