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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%

Source USDA

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.