Hey there, fellow foodies! Are you ready to embark on a crunchy, sweet, and savory adventure? Honey roasted pumpkin seeds recipe is a perfect fall snack that youll love.
Do not throw away pumpkin seeds after using the pumpkin to prepare other dishes. Instead, use the leftover pumpkin seeds from carving your Halloween masterpiece for simple wholesome snack.
This recipe is simple and easy to make. You will require only 4 ingredients; fresh pumpkin seeds, salt, honey and olive oil. This recipe is versatile and customizable. You can make roasted unsalted pumpkin seeds snack by omitting salt. I prefer pumpkin salted seeds.
You can also make garlic permesan pumpkin seed by adding garlic and permesan cheese.
The difference between roasted pumpkin seeds and roasted salted pepitas is that, pepitas are seeds from a variety of pumpkin which is shell-less and hulless.
8 Health benefits of Honey roasted pumpkin seeds recipe
Rich in Nutrients
Pumpkin seeds are loaded with essential nutrients like magnesium, zinc, iron, and protein. They also contain healthy fats and fiber, making them a nutrient-dense snack option.
Heart Health
The magnesium and antioxidants found in pumpkin seeds may help lower blood pressure and improve overall heart health. Additionally, the healthy fats in pumpkin seeds can help reduce bad cholesterol levels, thus reducing the risk of heart disease.
Immune Support
Pumpkin seeds are a good source of zinc, which plays a crucial role in supporting the immune system. Adequate zinc intake can help the body fight off infections and promote overall immune function.
Bone Health
With significant amounts of magnesium, phosphorus, and zinc, roasted pumpkin seeds contribute to bone health. These minerals are essential for maintaining strong and healthy bones, preventing conditions like osteoporosis.
Mood Regulation
Pumpkin seeds are rich in tryptophan, an amino acid that the body converts into serotonin, a neurotransmitter known for its mood-regulating effects. Including pumpkin seeds in your diet may help improve mood and promote feelings of well-being.
Antioxidant Properties
Roasted pumpkin seeds contain antioxidants like vitamin E and carotenoids, which help combat oxidative stress and reduce inflammation in the body. This may lower the risk of chronic diseases such as cancer and cardiovascular disease.
Digestive Health
The fiber content in pumpkin salted seeds supports digestive health by promoting regular bowel movements and preventing constipation. Additionally, pumpkin seeds contain compounds like cucurbitacin, which may have anti-parasitic properties and help maintain a healthy gut.
Weight Management
Despite being calorie-dense, the combination of protein, fiber, and healthy fats in pumpkin seeds can help promote satiety and reduce overall calorie intake. Including them as a snack may aid in weight management by curbing hunger and preventing overeating.
Roasted pumpkin seeds nutritional facts
1serving per 100g
Calories | 574 kcal |
% Daily Value | |
Total fat 49g | 75% |
Saturated fat 9g | 45% |
Trans fat 0g | |
Cholesterol 0mg | 0% |
Sodium 256mg | 10% |
Potassium 798mg | 22% |
Total Carbohydrate 15g | 5% |
Dietary fiber 7g | 28% |
Granulated sugar 1.3g | |
Protein 30g | 60% |
Vitamin C | 3% |
Iron | 45% |
Vitamin B6 | 5% |
Magnesium | 137% |
Calcium | 5% |
Vitamin D | 0% |
Cobalamin | 0% |
Ingredients you’ll need
- Fresh pumpkin seeds (scooped out from your pumpkin)
- Honey
- Olive oil or melted butter
- Salt (to taste)
- Optional: cinnamon, nutmeg, or other spices for an extra flavor kick
How to make Roasted and salted pumpkin seeds
Step 1: Start by preparing your pumpkin seeds. Wash them under cleaning running water. Separate them from the pumpkin pulp. Soak for about 2 hours to soften them before roasting.
Step 2: In a mixing bowl add honey, olive oil, salt and optional spices to the pumpkin seeds. While at it Preheat your oven to 150°C.
Step 3: Roast your seasoned pumpkin seeds. Spread the honey-coated pumpkin seeds in a single layer on a baking sheet lined with parchment paper. Roast in a preheated oven at 300°F (150°C) for 30-40 minutes, stirring occasionally, until golden brown and crunchy.
Step 4: Your honey roasted pumpkin seeds are ready. Let it cool on the baking sheet. Transfer to a bowl and enjoy.
Tips for roasting pumpkin seeds
- Soak before roasting to soften them.
- Make sure the pumpkin seeds are spread out in a single layer on the baking sheet to ensure even roasting.
- Stir the seeds occasionally during roasting to prevent them from burning.
- Adjust the amount of honey and spices according to your taste preferences.
Serving suggestions
- Enjoy them as a standalone snack.
- Sprinkle over salads or soups for added texture and flavor.
- Mix into granola or trail mix for a nutritious boost.
- Use as a topping for smoothies and desserts.
- Incorporate into baked goods like muffins or bread.
Storage
- Store roasted pumpkin seeds in an airtight container at room temperature for up to two weeks.
- For longer storage, keep them in the refrigerator for up to one month or in the freezer for up to three months.
Honey Roasted Pumpkin seeds Recipe
Honey Roasted Pumpkin Seeds Recipe( 4 ingredients)
Course: SnacksCuisine: AmericanDifficulty: Beginner2
servings10
minutes40
minutes574
kcal50
minutesHoney roasted pumpkin seeds recipe is a perfect fall snack that youll love.
Ingredients
Fresh pumpkin seeds (scooped out from a pumpkin)
Honey
Olive oil or melted butter
Salt (to taste)
Optional: cinnamon, nutmeg, or other spices
Directions
- Prep the Seeds: Rinse the pumpkin seeds under cold water to remove any pulp. Pat dry with a paper towel or clean kitchen cloth.
- Sweeten the Seeds: In a bowl, mix the pumpkin seeds with a drizzle of honey and a splash of olive oil or melted butter. Add salt to taste and any optional spices for extra flavor.
- Roast the Seeds: Spread the honey-coated pumpkin seeds in a single layer on a baking sheet lined with parchment paper. Roast in a preheated oven at 300°F (150°C) for 30-40 minutes, stirring occasionally, until golden brown and crunchy.
- Cool and Serve: Let the roasted pumpkin seeds cool on the baking sheet for a few minutes before transferring them to a bowl. Enjoy as a snack or use them to add crunch and flavor to salads, yogurt, or oatmeal.
Tips
- Wash thoroughly to remove pulp and fibers.
- Dry them well
- Spread evenly on a baking sheet
- Toss regularly
- Cool completely before storing