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Protein Powerhouse! Pumpkin Seeds: Your Daily Dose of Goodness

Pumpkin seeds, also known as pepitas, are tiny but mighty superfoods. Packed with protein, fiber, healthy fats, magnesium, zinc, and antioxidants, they’re one of the best snacks you can add to your daily routine. Whether roasted for crunch, sprinkled over salads, or blended into smoothies, pumpkin seeds are versatile, flavorful, and nutrient-dense. This Protein Powerhouse Pumpkin Seeds recipe is simple yet delicious — lightly seasoned roasted seeds that can be enjoyed as a grab-and-go snack or incorporated into countless dishes. Beyond taste, they bring powerful health benefits, making them your perfect daily dose of plant-based protein and wellness.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 4 snack portions
Ingredients Equipment Method Notes

Ingredients
  

Base Recipe
  • 1 cup raw pumpkin seeds scooped fresh or store-bought
  • 1 tablespoon olive oil or melted butter
  • 1 teaspoon sea salt
Optional Seasonings
  • Garlic powder
  • Paprika or smoked paprika
  • Chili powder
  • Cinnamon + coconut sugar for sweet version
  • Pumpkin pie spice for fall vibes
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Equipment

  • Medium saucepan (for optional boiling)
  • Strainer or colander
  • Mixing bowl
  • Baking sheet (rimmed)
  • Parchment paper
  • Wooden spoon or spatula
  • Measuring cups and spoons

Method
 

Step 1: Clean the Seeds
  1. If using fresh pumpkin seeds, scoop them from your pumpkin.
  2. Separate seeds from pulp, rinse in a colander, and pat dry with a towel.
Step 2: Preheat the Oven
  1. Preheat oven to 325°F (165°C).
  2. Line a baking sheet with parchment paper.
Step 3: Season the Seeds
  1. Toss seeds in olive oil or melted butter.
  2. Add salt and any optional spices.
Step 4: Roast
  1. Spread seeds in a single layer on the baking sheet.
  2. Roast for 25–30 minutes, stirring halfway through, until golden and crispy.
Step 5: Cool & Serve
  1. Let cool completely to maximize crunch.
  2. Enjoy as a snack or sprinkle over salads, yogurt, or oatmeal.

Notes

🧊 Storage & Reheating
Room Temperature: Store in an airtight container for 1 week.
Freezer: Store in sealed bags for up to 2 months.
Reheating: Toast in the oven at 300°F (150°C) for 5 minutes to refresh crunch.
🥄 Variations
Savory Garlic: Toss with garlic powder and smoked paprika.
Sweet Cinnamon: Add cinnamon and coconut sugar after roasting.
Spicy Kick: Sprinkle chili powder and cayenne pepper.
Cheesy Delight: Toss with nutritional yeast or Parmesan cheese.
Trail Mix Style: Mix with dried cranberries, dark chocolate chips, and almonds.
❓ 10 FAQs
1. Are pumpkin seeds really high in protein?
Yes, one ounce has about 7 grams of protein, making them an excellent plant-based source.
2. Do I need to peel pumpkin seeds?
No, roast them with shells for extra fiber and crunch.
3. Can I eat pumpkin seeds raw?
Yes, but roasting enhances flavor and digestibility.
4. How do I make them extra crispy?
Dry thoroughly before roasting and stir halfway through.
5. Can I eat pumpkin seeds daily?
Yes, in moderation — about ¼ cup a day is a healthy serving.
6. Are pumpkin seeds good for heart health?
Yes, they’re rich in magnesium and healthy fats that support heart function.
7. Can I use air fryer instead of oven?
Yes, roast at 320°F for 12–15 minutes, shaking halfway.
8. Do pumpkin seeds help with sleep?
Yes, they contain tryptophan, which supports better sleep when paired with carbs.
9. Can kids eat pumpkin seeds?
Yes, but monitor younger kids since the shells can be tough to chew.
10. Can I add pumpkin seeds to recipes instead of just snacking?
Absolutely! Use them in salads, granola, trail mix, or baked goods.
🏁 Conclusion
These Protein Powerhouse Pumpkin Seeds prove that good things come in small packages. With their crunchy texture, customizable flavors, and incredible health benefits, they’re the perfect snack to fuel your body every day.
Whether you enjoy them simply salted, spiced with cinnamon, or mixed into your favorite recipes, pumpkin seeds bring both flavor and nutrition to the table. Make a batch, store them for the week, and enjoy your daily dose of wholesome goodness.