Pumpkin Spice Roasted Pumpkin Seeds. Don't throw away the seeds from carving pumpkins! This year make these healthy and delicious pumpkin spice roasted pumpkin seeds!
My Pumpkin Spice Roasted Pumpkin Seed Recipe is:
- Easy to make
- An excellent healthy fall snack
- High in fiber for gut health
- Gluten free
- Dairy free
- Refined sugar free
ARE ROASTED PUMPKIN SEEDS GOOD FOR YOU?
Pumpkin seeds are great for you! You don't need to eat very many to get all of these healthy benefits either!
ROASTED PUMPKIN SEEDS BENEFITS:
Pumpkin seeds are packed with nutrients like fiber, protein, vitamin K, phosphorus, manganese, magnesium, iron, zinc, and copper.
Pumpkin seeds are high in antioxidants. Antioxidants can help keep sickness and disease away, which is especially important during the upcoming flu season.
Pumpkin seeds are one of the highest natural sources of magnesium! Magnesium is essential for bone health, blood pressure, heart health, and even your insomnia.
INGREDIENTS IN MY PUMPKIN SPICE ROASTED PUMPKIN SEEDS
Pumpkin seeds from a pumpkin I carved. I also have used a sugar pie pumpkin too!
Melted coconut oil. Use melted coconut oil or avocado oil. Both are great in this recipe!
Pumpkin pie spice. Pumpkin pie spice is made from a blend of cinnamon, nutmeg, ginger, and cloves.
Optional sweetener maple syrup.
TIPS FOR MAKING THE BEST PUMPKIN PIE SPICE ROASTED PUMPKIN SEEDS
USE OIL. Oil is how you get seasoning to stick to pumpkin seeds.
BOIL FIRST FOR SOFTER SEEDS. If you don't like quite as crunchy of a roasted pumpkin seed, lightly boil them for 10 minutes before roasting.
USE HIGH QUALITY PUMPKIN PIE SPICE. This will give you the best flavor!
SCRUNCH UP PARCHMENT PAPER BEFORE PUTTING IT ON YOUR PAN. Parchment paper stays in place better is you wrinkle it up first.
STIR PUMPKIN SEEDS EVERY 10 MINUTES DURING ROASTING. Use a wooden spoon to stir your pumpkin seeds every 10 minutes or so during baking to make sure they toast evenly.
Frequently asked questions about roasted pumpkin spice pumpkin seeds.
SHOULD PUMPKIN SEEDS BE BOILED BEFORE ROASTING?
There is no need to do this! But, if you like to have softer roasted pumpkin seeds, boil them for 10 minutes before roasting them. This will partially cook (and soften) pumpkin seeds before roasting.
ARE PUMPKIN SEEDS BEST RAW OR ROASTED?
Depends on what you want them for! I like roasted pumpkin seeds for a snack on their own, and raw pumpkin seeds as a great salad topper.
DOES ROASTING PUMPKIN SEEDS DESTROY NUTRIENTS?
Yes unfortunately heating any food will destroy some of its nutrients.
ARE PUMPKIN SEEDS GOOD FOR GUT HEALTH?
Yes! Pumpkin seeds are excellent for gut health because they are high in fiber. For those with inflammatory bowel disease, or crohn's disease, however, should avoid pumpkin seeds because it can irritate the already inflamed gut lining.
Other healthy pumpkin recipes you might enjoy
- Instant Pot Pumpkin Steel Cut Oats
- How to make your own Pumpkin Puree
- Almond Milk Pumpkin Spice Creamer
HOW TO MAKE PUMPKIN SPICE ROASTED PUMPKIN SEEDS
My savory pumpkin seeds recipe is so easy to make! It is a perfect way to use up pumpkin seeds from carving pumpkins or making homemade pumpkin soup.
Start by preheating your oven to 350 degrees Fahrenheit.
In a large bowl, remove any of the flesh clinging to the pumpkin seeds.
Next, line a baking sheet with parchment paper.
Add your 2 cups of pumpkin seeds to your tray along with the 1 tablespoon of melted coconut oil or avocado oil and 1 ½ teaspoon of pumpkin pie spice. Add 1 tablespoon of maple syrup if you want them to be a little bit sweet.
Toss the pumpkin seeds right on the tray to completely combine and spread them out evenly, like shown below.
Bake your pumpkin seeds for 25-30 minutes until golden brown and crispy. You can bake them less or more depending on how crispy you like them!
HOW TO STORE PUMPKIN SPICE ROASTED PUMPKIN SEEDS
Fresh roasted pumpkin seeds unfortunately do not last long in terms of crispiness. But, you can store them for up to a week in a sealed air tight container at room temperature.
TIP: toss them into the oven for 5-10 minutes at 350 to crisp them up again!
If you make this recipe and love it, please be sure to tag your photo #thehintofrosemary and leave me a rating in the recipe card!
Pumpkin Spice Roasted Pumpkin Seeds
- baking sheet
- Parchment paper
- 2 cups pumpkin seeds
- 1 tablespoon coconut oil, melted or avocado oil
- 1 ½ teaspoon pumpkin pie spice
- 1 tablespoon pure maple syrup optional
- Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
- Remove any pumpkin flesh from the seeds.
- Add your pumpkin seeds to your tray along with the 1 tablespoon of melted coconut oil and 1 teaspoon of pumpkin pie spice and the optional maple syrup.Toss the seeds completely to evenly coat.Spread the seeds out on the tray evenly.
- Bake in your preheated oven for 25-30 minutes, or until golden brown.TIP: stir your seeds every 10 minutes to ensure even baking.