Allergy Associates of La Crosse / Recipes / Roasted Pumpkin Seeds

Roasted Pumpkin Seeds

Serving size: 4 servings


  • 1 ½ cup raw pumpkin seeds
  • 2 teaspoons heart healthy oil (such as olive oil)
  • Salt to taste
  • Optional seasonings: cayenne pepper, garlic powder, other favorite spices or herbs


  1. Preheat oven to 300°F.
  2. Clean off major chunks of string and pulp from the seeds. Some left on is okay as it will add flavor.
  3. Toss pumpkin seeds with oil and seasonings of choice in a bowl.
  4. On a baking sheet, spread seeds in a single layer, parchment paper can be used to reduce clean-up.
  5. Bake about 45 minutes, until golden brown, stirring occasionally.

Nutrition per serving: 299 calories, 6 g carbohydrates, 27 g fat, 3 g fiber, 16 g protein, 100 mg sodium, 1 g sugar.

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