Easy Roasted Pumpkin Seeds Recipe: A Healthy Snack from Your Garden

A Garden Bonus You Might Be Missing

Pumpkins have been garden staples for centuries (from Greek "pompon," large melon). Native Americans roasted them and wove dried strips into mats. Today we carve jack-o'-lanterns and bake pies, often throwing away the seeds. But those seeds are a nutty, nutritious snack—rich in protein, fiber, iron, and phosphorus.

Family-Friendly Roasting Recipe

Ingredients: 2 cups pumpkin seeds, 1 quart water, 2 tbsp salt, 1 tbsp melted butter or vegetable oil.

1. Preheat oven to 250°F.
2. Boil water and salt. Add seeds; boil 8–10 minutes.
3. Drain in colander; spread on paper towel to dry.
4. Melt butter. Toss dry seeds in butter until coated.
5. Spread in single layer on cookie sheet.
6. Bake 30–40 minutes until light golden brown. Stir every 10 minutes.
7. Cool completely before eating.

Enjoy hulls and all, or remove them. Store in airtight containers.

Gardener's Tip

Set aside a few raw seeds before roasting—free seeds for next year's pumpkin patch!