Crispy Roasted Pumpkin Seeds with Sea Salt
A simple, healthy, and addictive snack made by roasting pumpkin seeds with olive oil and sea salt until golden and crunchy. This recipe turns pumpkin waste into a nutritious treat.
- Prep Time: 25 minutes
- Cook Time: 45 minutes
- Total Time: 70 minutes
- Yield: 1 cup 1x
- Category: Snack
- Cuisine: American
Ingredients
Scale
- 1 cup raw pumpkin seeds (pepitas)
- 1 tablespoon extra virgin olive oil
- 1/2 teaspoon fine sea salt
- Cold water (for cleaning)
Instructions
- Extract seeds from the pumpkin and place them in a large bowl.
- Fill the bowl with cold water and swirl the seeds. Remove floating pulp and bad seeds. Repeat until water is clear.
- Drain seeds in a colander and pat them completely dry with a clean kitchen towel.
- Transfer dried seeds to a mixing bowl. Drizzle with olive oil and sprinkle with sea salt. Toss to coat evenly.
- Preheat oven to 300°F (150°C).
- Line a baking sheet with parchment paper. Spread seeds in a single layer without overlapping.
- Roast for 45 minutes, stirring every 15 minutes to ensure even browning.
- Remove from oven when golden brown and nutty smelling. Let cool completely on the pan to crisp up.
Notes
Ensure seeds are thoroughly dried before roasting to prevent steaming. Stirring every 15 minutes is crucial for even cooking. Do not store in the fridge as moisture will make them soggy. They can be revived in the oven at 200°F for 10 minutes if they lose crunch.
Nutrition
- Serving Size: 1 cup
- Calories: 160
- Sodium: 200
- Fat: 14
- Saturated Fat: 2
- Carbohydrates: 2
- Fiber: 2
- Protein: 9
Keywords: pumpkin seeds, pepitas, roasted seeds, healthy snack, gluten-free, vegan, fall recipe, zero waste, keto snack