Soaked and Toasted Pumpkin Seeds 5 Yummy Ways

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Pumpkin Seeds, also known as pepitas, are one of those things that I always forget about, suddenly remember how healthy they are and then wonder why I don't have any on hand! (Oh yeah, because I ate them all!) Considering how incredibly easy they are to prepare, I really have no excuse. Nutritious and delicious, these healthy seeds will conquer your cravings and leave you feeling satisfied but not overstuffed.

They are packed with nutrition

Pumpkins seeds are touted for containing high amounts of zinc and magnesium as well as b-vitamins, vitamin E, and protein. What does this mean for you and your kids? Zinc is great for many things, but with young kids, I sing its praises as an immune booster. B-vitamins are good for just about everything and vitamin E is a powerful antioxidant and for great skin health. Magnesium is well known for its calming effects (your child's teacher will praise you for this), and protein keeps bellies full longer so it makes for a great snack.

How do you make them so scrumptious that you will not be able to say no to this nutritious snack? The key to unlocking the taste and health benefits is in the soaking so don't skip this step...

Why do I soak the seeds?

To maximize nutrition, you should soak the pumpkins seeds 8-24 hours. By doing this you are deactivating some of the enzyme inhibitors and essentially making the seeds easier to digest and allowing the nutrients to become more accessible, especially the b-vitamins. I think the soaking process also makes them taste so much better!

5 easy steps to soaking and toasting pumpkin seeds:

Step 1:

Soak seeds overnight (but no more than 24 hours) in room temperature water with a teaspoon of salt for each cup of seeds you are soaking. You only need enough water to just cover them.

Step 2:

Rinse and pat dry. Combine with your choice of oil and seasoning in a bowl. (See below for some suggestions). Coat seeds with the mixture.

Step 3:

Spread the pumpkin seeds one layer deep on parchment paper covered cookie sheet. Try to keep the seeds from overlapping if possible.

Step 4:

Bake at 250℉ for about 30-40 minutes or until seeds start to turn a golden brown. Stir seeds every 10-15 minutes.

This step is even better when done at a lower heat to preserve the nutrients, about 150-170℉, but many ovens don't go this low anymore. Some studies say roasting above 200℉ and more than 20 minutes will damage some of the delicate oils in pumpkin seeds, but on the other hand, you won't get the amazing nutty flavor at very low temperatures. I find it hard to get the seeds to dry up and taste the best in my (less than ideal) oven at temps lower than 200℉ and less than 20 minutes.

Step 5:

Enjoy as a snack (even on the go), over salads or cereal, or throw them in a lunchbox!

A few ideas for seasoning the pumpkin seeds

(based on 1 cup of seeds used)

1. Cinnamon and Brown Sugar: 1 Tbsp butter (melted) + 1 tsp brown sugar + 1 tsp cinnamon + dash of sea salt

2. Sea Salt and Pepper: 1 Tbsp coconut oil (melted) + 1 tsp sea salt + 1/2 tsp pepper

3. Chili & Lime: zest of 1 lime + juice of 1/2 a lime + up to 1 Tbsp chili powder (depends on how spicy you want it) + 1/4 tsp sea salt

4. Black tea and Butter:  1 Tbsp black tea (crushed into a coarse powder) + 1 Tbsp butter (melted)

5. Curried and Salted: 2 tsp curry powder + 1/2 tsp sea salt + 1 Tbsp coconut oil

A few tips

• Make a large batch, it's really not much extra work and then you won't have to do it again for a while.

• Store in a glass container in the fridge to preserve longer.

• Keep away from your kids and husband or you won't have any left for yourself 😉

Now you know all about how to make and enjoy soaked and toasted pumpkin seeds!

If you are looking for an easy, healthy snack that can be enjoyed by the whole family in many different ways then look no more. This is it.

Depending on what oil and seasoning you use, this snack is dairy-free, gluten-free, nut-free, grain-free, Paleo, Whole30 and Keto-approved. Labels aside, it's just plain nutritious and delicious!

I would love to hear about results in the kitchen after making these different flavors. Which one is your favorite, or maybe you can recommend a new flavor? Please leave a comment below!!

For more ideas on healthy snacking, check out Taming the Snack Attack; How to Choose Healthy Snacks.

Get your raw, organic pumpkin seeds at a discount at Vitacost where I buy most of my bulk non-perishable goods!