Spicy Roasted Pumpkin Seeds

by | Oct 20, 2019 | Diet And Nutrition, Recipes

If pumpkin carving is one of your holiday activities this year, don’t throw away the seeds. Roasted pumpkin seeds make a great crunchy snack because they are full of nutrients like protein, omega-3 fatty acids, fiber, minerals and antioxidants.
Pumpkin seeds are an excellent source of minerals that aid in keeping your body healthy. They contain high amounts of iron, which helps transport oxygen in the blood to all your muscles, tissues and organs. Your body requires this fresh oxygen for optimal function — eating iron-rich foods can boost your energy levels. A single serving of our below recipe contains 40% of the recommended daily intake of iron. Pumpkin seeds are also a great source of zinc, which helps regulate the body’s immune system. Zinc can decrease your risk of developing infections and the common cold.
Pumpkin seeds contain omega-3 fatty acids and fiber, which will help you feel full and satisfied. These 2 nutrients also have anti-inflammatory properties that reduce levels of inflammation in your body.
This tasty recipe adds a burst of flavor with antioxidant-rich chili powder and cayenne pepper.
PREP TIME | 30 minutes


  • 1 tablespoon coconut oil, melted
  • 1 teaspoon chili powder
  • 1 teaspoon black pepper
  • 1/2 teaspoon cayenne pepper
  • 1 cup raw pumpkin seeds


  • PROTEIN – 12 G
  • FAT – 26 G
  • CARBS – 9 G


  1. Preheat the oven to 350 degrees F. Prepare a baking sheet with parchment paper.
  2. Add the pumpkin seeds to a medium bowl and add all other ingredients on list. Mix until seeds are well coated.
  3. Pour the seeds onto baking sheet and spread into a single layer.
  4. Bake 10 to 25 minutes, stirring the seeds at least once. Seeds are done when edges turn golden.
  5. Let cool and serve.

Note: If you’re using pumpkin seeds fresh out of a pumpkin, be sure to rinse them to separate the seeds from the insides of the pumpkin. Strain them and dry them in a kitchen towel before mixing them in the seasonings and oil.
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