When carving pumpkins for Halloween try to save as many of the seeds as possible! Roasted pumpkin seeds are a delicious, nutritious, gluten-free, and crunchy snack that both kids and adults can enjoy. I remember enjoying roasted pumpkin seeds from carved pumpkins from the time I was very little! It is a great memory and tradition that I like to carry on with my family. I have added more variations of seed flavors and why these little seeds are so good for you! Pumpkin seeds are also known as pepitas. Which means, it is an edible seed from a pumpkin or other types of squash. They are filled with nutrients and can be roasted quickly and easily in the oven or air fryer. We love the health benefits, how easy they are to make, and the simple ways these roasted pumpkin seeds can be an addition to any meal. Take your pumpkin seeds and roast them with the best-roasted pumpkin seed recipe!
Pepitas vs Pumpkin Seeds
Pepitas and pumpkin seeds are used interchangeably when talking about them. They both mean the same thing just in two different languages. Pepitas is a Spanish word for pumpkin seeds. It is more common to use it in Mexico and other Spanish-speaking countries. Pepitas and pumpkin seeds do have a few differences though!
Pepitas – Usually pepitas is referring more to the inside of the pumpkin seed. The green, flat, and small inside of the pumpkin seed is soft and shaped like an oval. Remove the outer white shell of the pumpkin seed to see the pepitas. They are usually smaller and softer than the pumpkin seed. Pumpkin seeds – Even though pepitas are pumpkin seeds, it is more common to say pumpkin seeds that are seeds from a pumpkin. This refers to the whole pumpkin seed rather than just the outer shell or the seed inside the shell.
Health Benefits of Pumpkin Seeds
Not only are pumpkin seeds a tasty treat, but they are also chock full of nutritional value! The vitamins and nutrient-rich pumpkin seeds are packed with great sources of protein and other dietary importance to your body. Try adding roasted pumpkin seeds to your daily intake today!
Nutritious – Pumpkin seeds are also high in nutrients such as Zinc, Iron, Copper, maleness, amino acids, Phosphorus, Vitamin K, plant-based Omega-3s, and Omega 6. Heart health – Diets high in magnesium are associated with a lower risk of heart disease, diabetes, and risk of stroke. Magnesium can help reduce the risks of these heart-healthy symptoms and regulate blood pressure. High in antioxidants – They are a great source of antioxidants and dietary fiber which can reduce inflammation. Protects the cells from damage and will contribute to reducing the risk of chronic diseases. Lower blood sugar – Improves insulin regulation and lowers blood sugar levels which helps those who are struggling with diabetes. Bone health – They are also high in magnesium, which is important to have in your diet but sometimes difficult to find. This is a great contribution to helping your bones and body grow, develop, and continue to stay strong and healthy.
Ways to Use Roasted Pumpkin Seeds
You can use these versatile seeds in so many different ways and over all kinds of fall-flavored dishes. Enjoy them with a fall drink like a Pumpkin Spice Steamer or a Pumpkin Juice Recipe. Enjoy them alongside a breakfast with Pumpkin Waffles, or add them to a Halloween Candy Charcuterie Board. Try also adding a scoop to:
Baking – Fill your desserts with an extra soft crunch of flavor from these roasted pumpkin seeds. Breakfast – Oatmeal, avocado toast, blended into smoothies, and bread are all great ways to start your day off with a healthy roasted pumpkin seed! Charcuterie boards – These roasted pumpkin seeds are perfect for adding as a filler to any charcuterie board that has space. They fit perfectly in a little bowl or scattered throughout the board. Salads – Sprinkle the roasted pumpkin seeds over top the salads for an extra flavor and crunch! Snacks – When you are on the go these roasted pumpkin seeds are the perfect way to make a quick trip for the car or in your bag with trail mixes, granola bars, hummus, or even just a simple bag with pumpkin seeds that can feed everyone in the family. It is a great snack full of flavor and healthy benefits. Soups – Add pumpkin seeds as a garnish on top of the soups when they are ready to be served.
Roasting Pumpkin Seeds in the Air Fryer
Yes! Simply prepare the seeds as you would if you were going to roast them in the oven. After tossing them with a little oil and salt or whichever seasonings you choose, place them on a single layer in your air fryer. Set your air fryer to 350 degrees for 10 minutes, shaking the basket halfway through. If they aren’t completely done after 10 minutes, put them back in for 2-3 minutes at a time until perfectly crispy and golden.
Tips for Cleaning Pumpkin Seeds
Getting the fibrous strands or pulp (aka goop, gunk, pumpkin flesh, or pumpkin guts) off of the seeds can be a frustrating part of roasting pumpkin seeds. Follow these quick and simple tips for cleaning pumpkin seeds and being able to roast them in a short amount of time with less work!
Seasoning Pumpkin Seeds
This is the fun part! I love seasoning my pumpkin seeds and making up different flavor variations and combinations. Sometimes I like them plain, sometimes I like them a little sweet, or sometimes I like to add a little spice or give them an unexpected pop of flavor. You really can’t go wrong with seasonings. Get creative and have fun with it!
Sweet and Spicy – A little sweet and a little savory with a little kick! This sweet and spicy seeds recipe is a great way to add a little heat. Southwest Style – Add a little taco seasoning and toss with a few drops of lime. Buffalo Style – Toss with some ranch powder and buffalo-style wing sauce to taste. Cinnamon-Sugar – Stir seeds into some melted butter and toss with a little cinnamon and sugar. Parmesan – Give your seeds an Italian flair with a little garlic powder and grated parmesan cheese. Ranch-flavored – Toss with ranch dressing powder.
Questions
Storing Homemade Roasted Pumpkin Seeds
Pumpkin seeds can go bad after a few months of storing them. If they are stored properly in an airtight container that is away from the light and in a cool area of the kitchen. hey will last even longer. Read More: Air Fryer Pumpkin Seeds
More Tasty Pumpkin Recipes
The fall brings out all the pumpkin recipes that are full of flavor, comforting, and everything sweet to savory! These pumpkin recipes are just what you need to make your fall even better. Try a few of our favorite recipes that are minimal ingredients and easy to make!
How to Make Roasted Pumpkin Seeds
Pumpkin Juice
Pumpkin Mousse
Pumpkin Chocolate Chip Cookies
Pumpkin Coffee Cake
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