How to Roast Pumpkin Seeds (Plus Health Benefits)

Updated on November 14, 2018
miriamyentraccm profile image

Miriam has been a freelance writer since 2013. Born in Whittier, CA, she now lives in Ontario (California) with her husband and family.

This is How it All Starts

This is how it all starts: pumpkin seeds and their stringy membrane.
This is how it all starts: pumpkin seeds and their stringy membrane. | Source

Pumpkin: Not Just for Pies

Jerry, my husband, has a pretty nice-sized garden in our backyard. He is growing several types of squash: zucchini, acorn squash, spaghetti squash, yellow crookneck squash, and pumpkin.

I love pumpkin seeds—I eat them almost every day—and sometimes more than once a day! When I saw the seeds from the acorn squash, I thought, "Those look exactly like pumpkin seeds; they probably taste the same, too."

To find out more about using acorn squash for pumpkin seeds, I got on my laptop and searched online. I found that many people use different types of squash seeds as pumpkin seeds, just nobody ever told me. Good thing I am curious.

Save Me the Seeds!

So I asked Jerry to save the seeds for me so I could try my hand at roasting them.

I found several different articles with instructions for roasting the seeds, and I ended up using (what I consider) the best method for roasting pumpkin/squash seeds.

Instructions are Step-By-Step

You can follow these instructions easily, as they are written in steps. Also, I provided a couple of photo collages of the pumpkin seeds in various stages of the roasting process.

Like many things we have to do in a particular order, pumpkin seed roasting is a process. I think of it as an experiment, so every time I roast pumpkin seeds I want the batch to show some improvement.

Family Fun

Have fun with your children or grandchildren (or both), and make roasting pumpkin seeds a family event. Kids love cooking experiments! They will remember this event for many years, since not everyone takes the time to roast their own pumpkin seeds.

Opinion or Comments?

One more thing: Please feel free to post your opinion or comments at the end of this article. Thank you!

Pumpkin Seeds in Various Stages of the Roasting Process

Top left: Pumpkin seeds with stringy membrane; Lower left: Dried raw pumpkin seeds; Right: Pumpkin seeds soaking in salt water.
Top left: Pumpkin seeds with stringy membrane; Lower left: Dried raw pumpkin seeds; Right: Pumpkin seeds soaking in salt water. | Source

Preparation Time & Cook Time

About the Time Schedule

Roasting pumpkin seeds is difficult to place a time on. Each step takes a little time, and there are circumstances, like allowing the seeds to dry (2 times in this recipe) that are difficult to get an exact time on.

When I roast my seeds I take my time, but I can finish the whole process within a day if I start early in the morning. Remember you have to allow for soaking time which is at least 8 hours; some people soak their seeds up to 48 hours! The longer you allow the pumpkin seeds to soak, the better they will absorb the salt (which makes them tastier).

Ingredients & Utensils

  • Pumpkin seeds, raw
  • 1 or 2 teaspoons olive oil, extra virgin cold pressed
  • 1 Tablespoon salt (sea salt or iodized)
  • Table salt
  • Small bowl
  • Cookie sheet
  • Small terry cloth or paper towels
  • Spatula or spoon, large (for turning seeds)
Olive oil and sea salt are used to prepare the seeds for roasting.
Olive oil and sea salt are used to prepare the seeds for roasting. | Source

Instructions

  1. First, you need to carve your pumpkin as usual by cutting a circle around the stem and removing the “top”. Now there is room to stick your hand inside and clean the pumpkin by removing the seeds and pulpy membrane they are attached to. Collect all the stuff in the middle of the pumpkin that you would normally throw away and put it all into a large bowl.
  2. Add enough water to the bowl to cover the seeds and pulp, and then use your fingers to separate the seeds from the pulp; keep the seeds, throw the pulp away. (I do this step with the bowl in the sink.)
  3. After separating the pulp from the seeds, rinse the seeds off in a colander. Spread the pumpkin seeds out on a cookie sheet lined with a paper towel to let them dry. Spread the seeds out in one layer, so they can dry well.
  4. Put the cookie sheet in the sun (indoors or outdoors) to allow the pumpkin seeds to dry. The seeds need to dry thoroughly.
  5. Once they are dry, you need to soak them in a salt water solution consisting of: 1 tablespoon salt and enough water to cover the seeds. (I know this seems strange to let the seeds dry only to soak them, but this is how it is done.)
  6. Allow the seeds to soak from 8 to 24 hours. [Or see Optional directions at Step 14.]
  7. After the seeds are finished soaking, drain the water from them. Lay them out on the cookie sheet again, and allow them to air dry. (A paper towel or a small terry cloth towel is good for this.)
  8. When the pumpkin seeds are totally dry, put them in a small bowl and mix them with 1 teaspoon olive oil and sea salt (or sprinkle whatever you like on them). Stir the seeds well to coat them evenly.
  9. Preheat the oven to 300 degrees Fahrenheit (148 degrees Celsius).
  10. Now, get out your cookie sheet and prepare to roast. Spread the seasoned pumpkin seeds out in one layer, if possible. Bake the pumpkin seeds at 300 F (148 C) for 15-20 minutes; turn them over every 5 minutes so they do not burn. When they are done they will be crisp, but not burnt.
  11. Enjoy your home-roasted pumpkin seeds just as they are or add them to salads for a tasty nutritional boost (but you’ll have to shell them first!).
  12. After roasting your pumpkin seeds, store them in an airtight container and keep them in a cool, dry place (not the refrigerator). Use them up as soon as possible!
  13. NOTE: Alternatively, you can also roast pumpkin seeds in a frying pan or wok, but you must constantly stir the seeds to avoid burning them; use a medium-low flame for roasting this way.
  14. Optional: Instead of just soaking the pumpkin seeds, I read some people measure the amount of seeds they have to determine the amount of salt to add to the water. For instance, for every ½ cup of seeds use 2 cups of water + 1 tablespoon of salt.
  15. SOURCES: http://www.simplyrecipes.com/recipes/toasted_pumpkin_seeds/#ixzz3ajYIf9jS http://www.wikihow.com/Roast-Pumpkin-Seeds
Left: Oiled, salted seeds ready to roast. Right: Close up of fresh roasted pumpkin seeds.
Left: Oiled, salted seeds ready to roast. Right: Close up of fresh roasted pumpkin seeds. | Source

Pumpkin & Pumpkin Seed History

A Brief Account of Pumpkin History

  • Archeologists believe pumpkins originated in North or Central America because squash seeds were found in Mexico that were dated to between 5500-7000 B.C.
  • Pumpkins were named "isqoutm squash" by the Native Americans.
  • "Curcurbita pepo" is the scientific name for pumpkin.
  • Pumpkins belong to the gourd family,"Curcurbitaceae"; this includes all varieties of squash and cucumbers.
  • Pumpkin strips were dried and woven into mats by Native Americans.
  • Native Americans used pumpkins to make pie crust, instead of pie.
  • Native Americans also used pumpkin flowers for food in their cooking.
  • Pumpkin has been used as medicine for many ailments all through history.
  • Christopher Columbus brought pumpkin seeds back when he returned to Europe.
  • The fairy tale, "Cinderella" written in the 17th century, was the first to use the word "pumpkin" in print.

Source:

  1. http://www.hsgpurchasing.com/Articles/pumpkin.htm

Video: How to Roast Pumpkin Seeds

Video: How to Roast Pumpkin Seeds - Recipe

Trivia Facts about Pumpkin Seeds

I always find trivia facts interesting, so I gathered some about pumpkin seeds.

  • Native Americans were first to use pumpkins and pumpkin seeds, both as food and medicine.
  • Pumpkin seeds were very popular in ancient Greece.
  • Are the only nut or seed that is alkaline-forming (which helps our bodies maintain homeostasis).
  • As pumpkin seeds age (decompose) their nutritional value increases; there are very few foods that do this. The Massachusetts Experimental Station conducted tests that showed squash seeds (including pumpkin) stored over 5 months increased their protein content significantly.

Source:

http://www.care2.com/greenliving/13-health-benefits-of-pumpkin-seeds.html

Our Twin Pumpkins

These two pumpkins are ready to harvest.
These two pumpkins are ready to harvest. | Source

Nutrient Table for 1/4 Cup of Pumpkin Seeds

Nutrient
Amount
% Daily Value
Manganese
1.47 mg
73.5%
Tryptophan
0.17 g
53.1%
Magnesium
190.92 mg
47.7%
Phosphorous
397.64 mg
39.7%
Copper
0.43 mg
21.5%
Protein
9.75 g
19.5%
Zinc
2.52 mg
16.8%
Iron
2.84 mg
15.7%
Nutrient content for pumpkin seeds: from highest percentage to lowest. Source: http://www.lifeextension.com/Magazine/2012/10/The-True-Potency-Of-The-Pumpkin-Seed/Page-01

Pumpkin Seeds' Nutrients & Health Benefits

Pumpkin seeds are very nutritious; they have many vitamins, minerals, and phytochemicals that work with our bodies to keep us healthy. Some of these phytochemicals actually prevent some illnesses from occurring.

The following is a list of the nutrients pumpkin seeds contain.

  • Amino-acid L-tryptophan: In the body L-tryptophan changes into serotonin and then changes into melatonin. Serotonin calms depression and is also helpful for sleep.
  • Phytosterols, plant chemical compounds (phytochemicals) proven to lower LDL cholesterol levels.
  • Vitamin B: Excellent source of the entire B-vitamin group (folates, niacin, pantothenic acid, pyridoxine, riboflavin, and thiamin).
  • Vitamin E: Per 100g pumpkin seeds have 35.10mcg of tochopherol; they are a fair source of Vitamin E, but may offer more benefits than we know of because of the various types of vitamin E in present in pumpkin seeds.
  • Copper:Pumpkin seeds are a very good source of copper.
  • Iron: Needed for production of red blood cells. One serving of pumpkin seeds provide about 15% of the RDA.
  • Magnesium: 1/4 cup serving of pumpkin seeds supplies us with almost half our daily requirement for magnesium, which is needed for DNA and RNA synthesizing and also for creating ATP (adenosine triphosphate). ATP is needed for the beating of our heart, bone formation (including teeth), proper bowel function, and blood vessel relaxation.
  • Manganese:Are a very good source of manganese, supplying 74% of our RDA.
  • Phosphorous: Pumpkin seeds are also a very good source of phosphorous; we get 57% from one 1/4 cup serving.
  • Magnesium: 1/4 cup of seeds provides 48% of the RDA for magnesium.
  • Zinc: Pumpkin seeds have over 2.5mg of zinc per ¼ cup serving; this is good protection from osteoporosis. Studies prove that low rates of dietary zinc are linked with osteoporosis.
  • Omega-3 oils: Pumpkin seeds (as all nuts and seeds) are a very good source of plant-based omega-3 fatty acids, like linolenic acid (ALA).
  • Protein: Pumpkin seeds are a good quality source of protein. They offer 30g of protein per 100g.

Health Benefits

  1. Pumpkin seeds prevent calcium oxalate formation or kidney stones.
  2. Have anti-inflammatory properties, and are used to reduce the inflammation of arthritis --without the side-effects of prescription medications.
  3. Historically used in various cultures to treat against parasites, including tapeworms.
  4. Improves prostate health and difficult urination caused by its enlargement.
  5. Doctors agree that using both pumpkin seeds and their oil (in supplement form) plus saw palmetto for improving prostate issues.
  6. Pumpkin seed oil has phytoestrogens that can raise the levels of good cholesterol (HDL), reduce blood pressure, reduce “hot flashes” (in menopausal women), reduce headaches, lessen joint pain, and more.
  7. The antioxidants, fiber, and fats in pumpkin seeds are good for the heart and liver.
  8. Animal research suggests ingesting pumpkin seeds can help insulin regulation and other diabetes-related problems by reducing oxidative stress.
  9. Pumpkin seed extract (supplement) supports bladder function, and helps alleviate symptoms of an overactive bladder in men and women.
  10. Their Phytosterols (plant chemicals) from pumpkin seeds are highly concentrated and are known to prevent cholesterol absorption (small intestine) which results in lower LDL levels.
  11. They contain the 3rd highest concentration of Phytosterols of all nuts and seeds eaten for snacks.
  12. HDL levels of cholesterol are boosted when LDL is reduced, and is associated with decreased incidence of heart disease.

Sources:

  1. http://www.care2.com/greenliving/13-health-benefits-of-pumpkin-seeds.html#ixzz3c3rVLCnI
  2. http://www.lifeextension.com/Magazine/2012/10/The-True-Potency-Of-The-Pumpkin-Seed/Page-01
  3. http://articles.mercola.com/sites/articles/archive/2013/09/30/pumpkin-seed-benefits.aspx

Close Up: Soaking the Seeds

Close up of pumpkin seeds soaking in salt water.
Close up of pumpkin seeds soaking in salt water. | Source

Pumpkin Seeds Nutritional Values

Nutrition Facts
Serving size: 1/4 cup (in shell)
Calories 187
Calories from Fat144
% Daily Value *
Fat 16 g25%
Saturated fat 3 g15%
Unsaturated fat 7 g
Carbohydrates 6 g2%
Sugar 0 g
Fiber 1 g4%
Protein 8 g16%
Cholesterol 0 mg
Sodium 6 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Questions & Answers

    © 2015 Miriam Parker

    Post Comments Here

      0 of 8192 characters used
      Post Comment
      • miriamyentraccm profile imageAUTHOR

        Miriam Parker 

        4 years ago from Ontario, CA. 91761

        Thank you, Chitrangada Sharan, I am glad you like it!

      • ChitrangadaSharan profile image

        Chitrangada Sharan 

        4 years ago from New Delhi, India

        This is a very well presented hub, with nice illustrations and procedure of roasting Pumpkin seeds. I also do this with pumpkin seeds, but never thought of writing about it.

        Very useful and interesting, voted up and pinned! Thanks for sharing!

      working

      This website uses cookies

      As a user in the EEA, your approval is needed on a few things. To provide a better website experience, delishably.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

      For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://delishably.com/privacy-policy#gdpr

      Show Details
      Necessary
      HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
      LoginThis is necessary to sign in to the HubPages Service.
      Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
      AkismetThis is used to detect comment spam. (Privacy Policy)
      HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
      HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
      Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
      CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
      Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
      Features
      Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
      Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
      Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
      Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
      Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
      VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
      PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
      Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
      MavenThis supports the Maven widget and search functionality. (Privacy Policy)
      Marketing
      Google AdSenseThis is an ad network. (Privacy Policy)
      Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
      Index ExchangeThis is an ad network. (Privacy Policy)
      SovrnThis is an ad network. (Privacy Policy)
      Facebook AdsThis is an ad network. (Privacy Policy)
      Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
      AppNexusThis is an ad network. (Privacy Policy)
      OpenxThis is an ad network. (Privacy Policy)
      Rubicon ProjectThis is an ad network. (Privacy Policy)
      TripleLiftThis is an ad network. (Privacy Policy)
      Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
      Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
      Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
      Statistics
      Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
      ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
      Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
      ClickscoThis is a data management platform studying reader behavior (Privacy Policy)