How To Prepare Pumpkin Seeds

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Squash and pumpkin skids have a whopping 534 mg of magnesium. Plus a ¼ cup serving of pumpkin seeds contains just 180 calories and is loaded with copper, healthy fats, manganese, magnesium, phosphorus, protein, zinc, and much more.
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When it comes to healthy eating, one of the main areas people fail is snacking. Even if you eat healthy meals, it's likely you get tempted by chips, chocolate, and candy.

Pumpkin seeds may not be the first thing that comes to mind when you think of healthy snacks. But they are surprisingly versatile and so good for you. Keep reading to discover how they boost your health and how to prepare pumpkin seeds.

Health Benefits of Pumpkin Seeds

A ¼ cup serving of pumpkin seeds contains just 180 calories and is loaded with copper, healthy fats, manganese, magnesium, phosphorus, protein, zinc, and much more.

Collectively, these nutrients boost your health in multiple ways which include:

  • Acting as antioxidants and preventing oxidative damage in your cells
  • Improving insulin sensitivity in diabetics
  • Lowering blood pressure
  • Minimizing inflammation within your body
  • Preventing cancer
  • Supporting the growth, maintenance, and repair of all your body’s cells

How To Prepare Pumpkin Seeds

If pumpkin seeds are toasted and salted properly they are wonderfully crunchy and easy to eat.
It helps if you are going to eat them with the shells on if you use seeds from sugar pumpkins, somewhat smaller than the mega-sized carving pumpkins (not really pumpkins but large squash).
The trick? Boil the seeds in salted water first, and then toast them in the oven.  Below you will find the recipe on how to prepare pumpkin seeds.

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Roasted Pumpkin Seeds

Roasted, salted pumpkin seeds


  • 1 medium Pumpkin
  • 1 tbsp Olive oil or butter
  • 1 tbsp Salt
  • 2 cups water


  • Preheat over to 275 degrees. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.
  • In a small saucepan, add the seeds to water. Use about 2 cups of water to every half cup of seeds. Add a tablespoon of salt for every cup of water. Bring to a boil. Let simmer for 10 minutes. Remove from heat and drain and let dry.
  • Spread about a tablespoon of olive oil over the bottom of a cookie sheet. Spread the seeds out over the cookie sheet. Spread the seeds out over the cookie sheet, all in one layer.
    Bake at 275 degrees for 45 minutes. Then turn heat up to 350 for another 7-10 minutes or until the seeds are browned to your satisfaction, remove from the oven and let the pan cool on a rack.
    Let the seeds cool all the way down before eating. Either crack to remove the inner seed ( a lot of unnecessary work) or eat the whole (which is the way most people enjoy them).

Pumpkin Seeds Are Versatile

Another great way to make pumpkin seeds is to use them as a crust or coating.

  • Roast ½ cup pumpkin seeds with 4 clove garlic
  • Process and add T. oil and 2T bread crumbs.
  • Use for fish, chicken, lamb etc.

Pumpkin seeds are packed full of nutrients, highly versatile, and make an excellent snack. If you’re serious about improving your diet they’re definitely something you should be eating more of.

Stock up on pumpkin seeds then whenever you feel hungry between meals, grab a handful and enjoy all their nutritional goodness.

Whichever way you decide how to make pumpkin seeds, enjoy them!

how to prepare pumpkin seeds
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Written by Jackie Parker

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