Roasted Pumpkin Seeds

Roasted Pumpkin Seeds

For a crunchy, salty snack, try these pumpkin seeds!

5 from 1 vote

Roasted Pumpkin Seeds

Prep Time 5 mins
Cook Time 40 mins
Total Time 45 mins
Servings 6 servings, about ¼ cup each
Calories 170 kcal


  • Seeds from one medium pumpkin, rinsed (about 1½ cups)
  • water
  • ½ tsp. sea salt
  • 1 Tbsp extra-virgin olive oil
  • ½ tsp. cayenne pepper (or garlic powder, seasoning salt, or 1 Tbsp. curry powder) (to taste; optional)


  1. Preheat the oven to 300° F.

  2. Place seeds, water (2 cups water for every ½ cup of seeds), and salt in medium saucepan. Bring to a boil over medium-high heat. Reduce heat to medium; gently boil for 10 minutes. Drain thoroughly. Dry with paper towels.

  3. Coat baking sheet with oil; spread pumpkin seeds on baking sheet in a single layer. Bake for 20 to 30 minutes, or until seeds are lightly browned. Let cool completely.

Recipe Notes

Pro tip: For flavored seeds, coat with one or more suggested spices before baking.

Nutrition Facts
Roasted Pumpkin Seeds
Amount Per Serving (1 serving)
Calories 170 Calories from Fat 135
% Daily Value*
Total Fat 15g 23%
Saturated Fat 3g 15%
Sodium 317mg 13%
Total Carbohydrates 3g 1%
Dietary Fiber 2g 8%
Protein 9g 18%
* Percent Daily Values are based on a 2000 calorie diet.

P90X/P90X2 Portions
1½ Fat

P90X3 Portions
3½ Fat

Body Beast Portions
3½ Fat

Portion Fix Containers
1½ Orange
1 tsp.

2B Mindset Plate It!
Makes a great accessory to add to salads and entrees.

If you have questions about the portions, please click here to post a question in our forums so our experts can help. Please include a link to the recipe you’re asking about.