Healthy Halloween Pumpkin Seeds

When you’re scooping out the innards of all those pumpkins this Halloween, don’t throw away the seeds—they’re full of nutrition and they make a wonderful festive treat when roasted in the oven!

Pumpkin seeds are an excellent source of magnesium, zinc, and iron. They’re also a good source of protein, fiber, and antioxidants.  Here’s an easy recipe for roasting those leftover seeds:


Fresh pumpkin seeds, separated from jack-o-lantern goop

8 cups of warm water

¼ cup of salt

Preheat oven to 350 degrees

  1. Combine the water and salt in a big bowl and stir until dissolved.
  2. Add the seeds from your pumpkins into the saltwater and allow them to soak for 15 minutes. The saltwater will season the seeds and will help to wash away any remaining pumpkin goop.
  3. Spread in a single layer on a baking sheet and roast until golden brown—30 to 45 minutes
  4. Enjoy while still hot.

The shells are nutritious and tasty, but take some chewing.  Some people may choose to peel the shells away and just go for the interior of the seeds.  This recipe works for any winter squash seeds such as butternut or acorn squash, but the bigger seeds tend to turn out the best.

Pumpkin seeds aren’t just for snacking on during Halloween.  Shelled roasted pumpkin seeds are available year round, and are great in baked goods, over hot or cold cereal, or all by themselves as a quick snack.

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