In pursuit of homemade pumpkin puree, there is a happy byproduct – pumpkin seeds! Different from the sweet and spicy treats that pumpkin puree creates, pumpkin seeds are a crunchy, roasted treat all of their own. Even better, you don’t need to add anything to them! This recipe for no oil roasted pumpkin seeds is the proof of that! Despite no added oil, spices, or seasonings, home-roasted pumpkin seeds have a nutty, cocoa-like flavor that is infinitely better than those purchased in a store. Even still, I’m sure you’re wondering…
Why bother making no oil roasted pumpkin seeds?
Aside from the obvious benefit of reducing waste, both from pumpkin leftovers and packaging reduction by making them at home, the consumption of roasted pumpkin seeds has a myriad of health benefits!
- The fatty acid profile of pumpkin seeds is rich in healthy, unsaturated fats. Consuming these fats instead of unhealthy saturated fats has been shown to reduce risk of heart conditions and support proper brain function.
- Roasted pumpkin seeds contain a good amount of fiber. Many people do not consume enough fiber, and increasing the consumption of fiber has been shown to contribute to healthy blood pressure, lowered bad cholesterol levels, raised good cholesterol levels, and support regular bowel movements.
- Roasted pumpkin seeds contain micronutrients like magnesium, zinc, and potassium. These micronutrients are essential for proper nerve function, continued prostate health, and good immune function.
Convinced? Let’s move on to a step-by-step guide on how to roast your own snack!
Step 1: Gather your pumpkin seeds
Pumpkin seeds in their natural habitat are slimy, sticky, and covered in stringy pumpkin guts. Remove as much of that extra “stuff” as you can! You’ll be left with something that looks like this:
I gathered mine in the steamer basket insert for my rice cooker It has round holes in the bottom instead, while my colander has strip-shaped holes. My colander doesn’t hold pumpkin seeds well, but my steamer basket does! Whatever container you choose to use, you’re going to need good drainage!
Step 2: Wash your pumpkin seeds
Using warm water and your hands, wash off as much excess material and slime as you can. It should be noted that the seeds will still be slimy. That’s just how they are. It’s no fault of yours! They’ll be slightly darker in color when wet, like this:
Step 3: Boil your seeds
At this point, the pumpkin seeds are ready to boil. I prefer to heavily salt my water, like I would if I were boiling pasta. You can choose differently, if you prefer! This step helps create a final snack that is easier to chew! After 5 or 10 minutes, drain them and dry them to the best of your ability. They won’t be perfectly dry, and they will stick to your paper towels. That’s okay! Just do your best! It’s a messy process. Next, spread them out on a baking sheet, like this:
Let them air dry for a bit while the oven preheats to 350 degrees Fahrenheit. When the oven is ready, stick them in!
Step 4: Stir them!
The pumpkin seeds will need to bake for 30-45 minutes, depending on the size of the seeds, the amount of seeds, and the oven in which they are baked. They are also wet on both sides, and so will need to be stirred every 10-15 minutes. They’ll look like this the first or second time they’re pulled out.
See those white spots? That’s the middle stage, where the seeds are completely dry. Keep roasting them! Then they’ll look like this:
Step 5: Snack on your no oil roasted pumpkin seeds!
When your pumpkin seeds have some browning on them and they smell nutty, they are done! Pull them out of the oven and let them cool. Then they’re ready to snack on! Store them in an airtight container for up to six months, if you can resist eating them that long!
Now that you’ve made your own no oil roasted pumpkin seeds, maybe you can use them as a topping on South African Butternut Squash Soup!
A Dish to Share helps curious home cooks feel proud of what they made, excited about what’s next, and increasingly knowledgeable about food and culture, one global recipe at a time.
No Oil Roasted Pumpkin Seeds
Equipment
- Colander
- Baking sheet
Ingredients
- Pumpkin seeds fresh
Instructions
- Gather pumpkin seeds and wash them. Remove as much excess pumpkin guts as possible.Pumpkin seeds
- Boil the seeds in salt water for 5-10 minutes. Drain and dry them as well as possible.Pumpkin seeds
- Spread the seeds on a baking sheet and preheat the oven to 350 degrees Fahrenheit. Bake the seeds for 30-45 minutes, stirring every 10-15 minutes. When the seeds are fragrant and have some browning, they're done!Pumpkin seeds
