Fresh Roasted Pumpkin Seeds

Are you carving pumpkins this year? Don’t let this amazing Superfood go to waste!

Fire up your oven for this simple, delicious and truly nourishing recipe for Fresh Roasted Pumpkin Seeds.  This easy, nutritious on-the-go snack provides antioxidants, fat, fiber, minerals and protein!

Here’s a sneak peek at just a few of the healthy benefits of pumpkin seeds:

  • Eating as little as 2 ounces of pumpkin seeds daily can elevate iron levels

  • Excellent source of lesser known nutrients and phytochemicals (plant chemicals)

  • Rich source of broad spectrum Vitamin E. Incredibly versatile- seasoned for snacks, added to soups, casseroles, salads and granola.

  • Great for satisfying craving for salty, crunchy food

  • One 2 ounce serving provides 10 grams of protein, 5 grams of fiber, 16 grams of heart healthy fats and potassium to sodium ratio (270 mg of potassium, 75 mg of sodium)

  • Excellent support for cardiovascular health

  • One of the richest natural sources of magnesium and zinc which play integral roles in curbing feelings of anxiety, supporting bone health, reducing musculoskeletal pain and promoting proper immune function.

  • A perfect low-carbohydrate treat

  • A healthy dose of Vitamin K which is essential for healthy arteries, bone integrity and possibly  even protection against certain forms of cancer

  • Pumpkin seeds are known to be a rich source of the amino acid, tryptophan. Tryptophan can be used by the body to manufacture serotonin which promotes a balanced mood and sleep

  • May help to lower cholesterol and improve liver health

Get carving and enjoy those Pumpkin Seeds! Share your favorite uses for pumpkin seeds in the comments below...

Be well,


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2 cups pumpkin seeds 1 teaspoon Worcestershire sauce (*remember to choose gluten-free) 1 1/2 tablespoons melted butter (subbing non-dairy or ghee is also fine) 1 1/4 teaspoons salt

Parchment paper


  1. Preheat oven to 250 degrees Fahrenheit.

  2. Thoroughly rinse seeds. Remove any pumpkin flesh. Place in a medium bowl. Set aside.

  3. In a small bowl, combine Worcestershire sauce and melted butter.

  4. Pour Worcestershire and butter combination into seeds and stir until evenly coated.

  5. Sprinkle salt over seeds.

  6. Pour seeds onto a cookie sheet lined with parchment paper. Spread until in a single layer.

  7. Bake for two hours, stirring every half hour.

  8. Allow to cool and enjoy!

  9. Store in airtight container for 7-10 days.

© Copyright Clea Shannon 2009-2012

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