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Ingredient Highlight: Pumpkin Seeds

pumpkin seeds

As Halloween celebrations wrap up this week, you might be wondering what to do with your leftover pumpkins. While uncarved pumpkins can last for a while as décor, you can also remove the seeds for a delicious and nutritious snack! Pumpkin seeds are a great source of healthy fats, fiber, and other nutrients. Use our recipe below, and add your favorite seasonings for a delicious fall snack.


Roasted Pumpkin Seeds

Servings per recipe: 8


  • 1 quart water
  • 2 Tablespoons salt
  • 2 cups pumpkin seeds
  • 1 Tablespoon olive oil or canola oil


  1. Wash hands with warm water and soap.
  2. Preheat oven to 350°F.
  3. Pick through seeds and remove any cut seeds. Remove as much of the stringy fibers as possible.
  4. Bring the water and salt to boil in medium saucepan. Add the seeds and boil for 10 minutes. Drain; spread on paper towel and pat dry.
  5. Place the seeds in a bowl with oil and toss. Spread evenly on a large cooking sheet.
  6. Place cooking sheet in the oven and roast seeds for 30 to 40 minutes. Stir about every 10 minutes, until golden brown.
  7. Turn oven temperature up to 325°F. Roast seeds for additional 5 minutes.
  8. Let seeds cool. Store in an airtight container.


Note: Recipe courtesy of Jenna Smith, Illinois Extension nutrition and wellness educator

Note: Boiling in a salt-water solution will roast the seeds more evenly. However, this step can be skipped. If not boiling and directly salting seeds, use ~1/2 teaspoon salt and/or additional spices.

To learn more about pumpkins, including how to prepare and cook a fresh pumpkin, visit University of Illinois Extension's Pumpkins and More

October 31, 2023