How to Prepare Pumpkin Seeds for Eating: 8 Delicious Ways

Introduction

Pumpkin seeds are a great snack. They are full of essential nutrients like magnesium, zinc, iron, and protein, and they’re easy to roast and add to salads, soups, oatmeal, or just eat as a tasty snack. Whether you’re looking for a healthy snack to munch on or an easy way to add some extra nutrition to your meals, pumpkin seeds are a great choice.

“Pumpkin seeds are full of vitamins, minerals, and antioxidants that can help protect your cells from damage and may reduce the risk of certain chronic diseases,” says registered dietitian nutritionist Jessica Cording. “They’re also a good source of fiber, which keeps you fuller longer and helps support digestive health.”

Roast with Olive Oil and Sea Salt

This is one of the simplest methods of preparing pumpkin seeds. It’s quick, easy, and only requires two ingredients – olive oil and sea salt.

What You Need:

• 1 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1 teaspoon sea salt

Step-by-Step Instructions:

1. Preheat oven to 350°F.
2. Toss pumpkin seeds in a bowl with olive oil and sea salt until evenly coated.
3. Spread pumpkin seeds in a single layer on a baking sheet.
4. Bake for 10-15 minutes, stirring halfway through, until golden brown and crispy.
5. Let cool before serving.

Spice Up with Cinnamon and Sugar

If you’re looking for something a little sweeter, try this cinnamon-sugar variation. The combination of spices and sugar gives these pumpkin seeds a unique flavor that’s perfect for snacking.

What You Need:

• 1 cup raw pumpkin seeds
• 1 tablespoon melted butter
• 1 teaspoon ground cinnamon
• 1 teaspoon granulated sugar
• Pinch of sea salt

Step-by-Step Instructions:

1. Preheat oven to 350°F.
2. Toss pumpkin seeds in a bowl with melted butter, cinnamon, sugar, and salt until evenly coated.
3. Spread pumpkin seeds in a single layer on a baking sheet.
4. Bake for 10-15 minutes, stirring halfway through, until golden brown and crispy.
5. Let cool before serving.

Toast in a Skillet with Herbs

This method is great if you want to add some herbs and spices to your pumpkin seeds. The skillet adds a nice crunchy texture, while the herbs give it a unique flavor.

What You Need:

• 1 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
• Pinch of sea salt

Step-by-Step Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add pumpkin seeds, oregano, thyme, and salt. Stir to combine.
3. Cook, stirring occasionally, until pumpkin seeds are lightly toasted and fragrant, about 5 minutes.
4. Remove from heat and let cool before serving.

Make Sweet and Spicy with Chili Powder

For a savory-sweet-spicy combination, try adding chili powder to your pumpkin seeds. This method is simple and only requires three ingredients.

What You Need:

• 1 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1 teaspoon granulated sugar
• Pinch of sea salt

Step-by-Step Instructions:

1. Preheat oven to 350°F.
2. Toss pumpkin seeds in a bowl with olive oil, chili powder, sugar, and salt until evenly coated.
3. Spread pumpkin seeds in a single layer on a baking sheet.
4. Bake for 10-15 minutes, stirring halfway through, until golden brown and crispy.
5. Let cool before serving.

Roast with Garlic and Parmesan

If you’re looking for something more savory, this garlic and parmesan version is sure to please. The garlic and parmesan add an irresistible flavor to the pumpkin seeds.

What You Need:

• 1 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1 clove minced garlic
• 2 tablespoons grated parmesan cheese
• Pinch of sea salt

Step-by-Step Instructions:

1. Preheat oven to 350°F.
2. Toss pumpkin seeds in a bowl with olive oil, garlic, parmesan cheese, and salt until evenly coated.
3. Spread pumpkin seeds in a single layer on a baking sheet.
4. Bake for 10-15 minutes, stirring halfway through, until golden brown and crispy.
5. Let cool before serving.

Make Crunchy with Coconut Oil and Salt

Coconut oil adds a unique flavor and crunchy texture to your pumpkin seeds. This method is both simple and delicious.

What You Need:

• 1 cup raw pumpkin seeds
• 1 tablespoon melted coconut oil
• 1 teaspoon sea salt

Step-by-Step Instructions:

1. Preheat oven to 350°F.
2. Toss pumpkin seeds in a bowl with melted coconut oil and sea salt until evenly coated.
3. Spread pumpkin seeds in a single layer on a baking sheet.
4. Bake for 10-15 minutes, stirring halfway through, until golden brown and crispy.
5. Let cool before serving.

Boil in Salted Water and Enjoy Plain

If you’re looking for a simpler option, try boiling your pumpkin seeds in salted water. This method is quick and easy, and the finished product has a soft, chewy texture that’s perfect for snacking.

What You Need:

• 1 cup raw pumpkin seeds
• 2 cups water
• 2 teaspoons sea salt

Step-by-Step Instructions:

1. Bring water and salt to a boil in a saucepan.
2. Add pumpkin seeds and cook for 8-10 minutes, stirring occasionally, until tender.
3. Drain and let cool before serving.

Conclusion

Preparing pumpkin seeds for eating is easy and fun. Whether you prefer savory, sweet, or spicy flavors, there’s a preparation method for everyone. From roasting with olive oil and sea salt to making sweet and spicy with chili powder, there are many delicious ways to enjoy this nutritious snack.

Not only are pumpkin seeds full of essential vitamins, minerals, and antioxidants, but they’re also a good source of fiber and protein.