Quick and Easy Oven Roasted Pumpkin Seeds Recipe
Missing easy Keto Snack? Super simple Oven Roasted Pumpkin Seeds Recipe is a perfect quick and easy crispy low carb snack for all. Satisfy your taste buds whenever you need to snack on something.
Roasted Pepitas are a big part of the autumn season, where Pumpkins are on a daily menu and we end up with tons of Toasted Pumpkin seeds for us to enjoy.
Till now, I have not met anyone, who told me they do not like pumpkins. Pumpkins are a big part of our menu, especially during the second half of the year.
We cook them, bake them, make desserts and drinks with them. O my. The ideas are endless. I have even prepared a great collection of over 25 various Keto and Low Carb Pumpkin Recipes from around the world for you to have a look at.
With our Pumpkin Seeds Video Recipe, it is much easier for you to see how really quick and easy this recipe is. Our Video will show you exactly How to Clean Pumpkin Seeds and How to roast raw Pumpkin Seeds.
What are Pepitas?
Pepitas are Pumpkin Seeds without the shell, well known by this name from around the whole of North America. The name Pepitas comes from the Mexican Spanish “Pepita the
Are Pepitas Gluten-Free?
Pumpkin Seeds are fully Kosher, gluten-free and Keto as well as Low Carb. Mostly eaten are only Pepitas, which are the seeds inside the shell, but also whole Pumpkin seeds together with the skin or Husk (filled with fiber) are known to be consumed by some.
They are a part of the nuts category, with the least amount of fat.
What Pumpkin Seeds to use for roasting?
All you need are seeds from the pumpkins you have consumed for the last few days or craved with your kids. I am sure you have already collected a whole bowl full. Do not throw them as you might be used to.
With our great tips and suggestions, you can have a perfect simple Keto Snack in no time.
And that is day after day. Every time one of the Pumpkin is opened. If you start thinking about saving all of those Pepitas.
And I am sure, you are now thinking…. Why did we through so many of them?
Why? We could have had the best ever Toasted Pepitas on a daily menu.
Can you buy Roasted Pumpkin Seeds in your country?
You see, I come from Slovakia. We live in Austria. That is only an hour’s drive from each other. And in Slovakia, you get Roasted Pumpkin Seeds in every vegetable market throughout the whole year.
50 kilometers further – Austria. No sign of Pepitas or a Pumpkin Seeds. You only get the usual ones in the shops – prepacked and peeled.
But Austria is well known with its top of the notch Pumpkin Seeds Oil, which is unbelievably tasty. So maybe that is the reason. All of the pumpkins are going to making the best oils in the country.
Original Roasted Pumpkin Seeds Recipe.
In my recipe, I am going to show you the original version of Roasted Pumpkin Seeds. The version, which I know from my country and the version I am used to from early childhood. There are no spices except a bit of salt and sprinkle of oil. It is really easy and goes with almost anything.
Different Flavors of Pumpkin Seeds
It is really up to you what extra spices and flavorings you decide to add. Mix different varieties of oil in it. We love avocado oil or Truffle Oil.
Sprinkle them with
- Dry paprika
- Grated cheese
- Black pepper
- Cinamon and brown sugar substitute
- Add a pinch of cayenne pepper
The options are endless.
INGREDIENTS NEEDED FOR ROASTED PEPITAS
- Pumpkin seeds – pepitas
- Extra Virgin olive Oil
EQUIPMENT NEEDED FOR ROASTED PUMPKIN SEEDS
- A Bowl
- Mason Jar
- Baking Tray
- Parchment Paper
- Oil Sprayer Bottle – this is a great help in our kitchen for lots of recipes
STEP BY STEP INSTRUCTION ON HOW TO ROAST PUMPKIN SEEDS
First Step: Cut the Pumpkins
With a really sharp knife cut Pumpkins in half. As you see in the picture, my pumpkin are not so big in size, so it is pretty easy to cut. Also on the same day, I use the whole pumpkin for our dinner to make an ever great Keto Pumpkin Meatballs.
If you are going to use the Pumpkins for carving, Just cut the opening on the top and collect the seeds that way.
Second Step: Scoop and Peel the Seeds
Using a spoon, scoop all of the seeds and place them in a bowl. From this medium Pumpkin, I got approximately 100g of seeds.
Once all of the seeds are scooped from a Pumpkin, using your hands, clean them one by one from the pumpkin “gut”. They are kind of slimy to the touch and some people still wash them fully to get rid of the sliminess. I love it and try to keep as much of it as possible.
Once you will roast the seeds, the sliminess will turn into a perfectly tasty crispy layer.
Have a Mason jar prepared, where all of the seeds will go.
Third Step: Add salt and water
When you have cleaned all of the pumpkin seeds and placed them into the Mason Jar, fill it up with filtered water and add 1 Tbsp of salt. General rule – 100g of pepitas – 1 TBsp of salt.
Fourth Step: Soak
Close the lid and mix it all together. Place it on a Kitchen table and let it soak for a minimum of 3 hours up to as long as overnight, depending on your time. By soaking the Pumpkin Seeds in salty water, they will soften and soak the salty flavor. They will be easier to digest.
For an additional touch of flavor, you can soak them in one of the Nut milk.
Fifth Step: Drain and season
Once your Pumpkin Seeds has been soaked, empty the jar through the sieve and sprinkle with a bit of Extra Virgin Olive oil and salt. If you do not want them salty at all, you can wash them with cold water once again and dry accordingly. Dry the remaining moisture with the paper towel.
Sixth Step: Bake
Once dried, spread them on a baking tray covered with a Parchment paper and bake. Roat them on a preheated oven until they are crunchy and baked.
- Soak them in a Nut Milk for additional flavor if you wish.
- No time to soak? Boil the seeds for about 10 minutes together with a spoon of salt.
FREQUENTLY ASKED QUESTIONS AND ANSWERS
Why do I need to soak the Pumpkin Seeds?
The raw Pumpkin Seeds are very hard not only to the touch but also for your tummy. Some people eat them whole without Cleaning and this might be too hard.
By soaking them in the water, the pepitas will soften and are much easier digestible.
How long do I need to soak Pepitas before roasting?
In our case, I have soaked them in filtered water together with salt for 3 hours. Just a few hours is enough or if you have time, you can leave them overnight.
If you have no time at all to soak the pepitas, you can fasten the process by boiling the Pumpkin seeds for about 10 minutes together with a bit of salt.
How to Eat Pumpkin Seeds?
Pumpkin Seeds are a perfect Keto or a Low Carb Snack for whenever you crave something crunchy but low calories at the same time.
If you are not eating them whole, it will take you a pretty long time to eat a substantial amount. They go perfectly with a glass of wine or just as a snack while watching movies together with our Keto Popcorns.
How can you store Roasted Pepitas?
Roasted Pumpkin Seeds, once cooled, can be stored in an airtight container, like Mason Jars, which I prefer for almost anything. They will last a good 3-5 months without any issue.
No need to refrigerate them at all.
What can I make with leftover Pumpkins?
Since this recipe is using only seeds from pumpkin, I am sure you might be interested in various recipes you can use the actual pumpkin. Here are some suggestions:
- Keto Pumpkin Fries
- Roasted Keto Pumpkin Soup
- Over 25 Low Carb Pumpkin Recipes
- Low Carb Pumpkin Meatballs
- Keto Pumpkin Muffins
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- 100g ( 1 1/2 Cups) Pumpkin Seeds
- Extra Virgin Olive Oil
- Himalayan Salt
- With a really sharp knife cut Pumpkins in half.
- Using a spoon, scoop all of the seeds and place them in a bowl.
- Using your hands, clean them one by one from the pumpkin “gut”.
- When you have cleaned all of the pumpkin seeds and placed them into the Mason Jar, fill it up with filtered water and add 1 Tbsp of salt.
- Close the lid and mix it all together. Place it on a Kitchen table and let it soak for a minimum of 3 hours up to as long as overnight.
- Preheat the oven to 150C or 300F
- Once your Pumpkin Seeds has been soaked, empty the jar through the sieve and sprinkle with a bit of Extra Virgin Olive oil and salt. If you do not want them salty at all, you can wash them with cold water once again and dry accordingly. Dry the remaining moisture with the paper towel.
- Once dried, spread them on a baking tray covered with a Parchment paper and bake for 20 Minutes on 150C / 300F. After that reduce the temperature to 100C / 212F and roast another 2 Hours until they are crunchy and baked.
- Soaking General rule – 100g of pepitas – 1 TBsp of salt.
- For an additional touch of flavor, you can soak them in one of the Nut milk.
- No time to soak? Boil the seeds for about 10 minutes together with a spoon of salt.
Amount Per Serving Calories 13Total Fat 1gCarbohydrates 1gFiber 1gProtein 1g
With regards to the Nutrition Information, I was not able to find data for the whole shelled Pumpkin Seeds. So went with my own calculation of having 100g / 1,5 Cup - 500pcs shelled Pepitas - 1000pcs unshelled Pepitas - 50g of Nutrition Data
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