3 90 110
Ingredients Minutes Calories
Prep Cook Servings
30 min 1 h 12
Health Highlights


3 cup Pumpkin seeds (pepitas) (seeds from a small pumpkin)
2 tbsp Extra virgin olive oil (more or less as needed)
1 pinch Salt (to taste)


As you gut the pumpkins, keep all the seeds—and guts—in a bowl.

Throw them into a colander and rinse them under cold water, pulling away the chunks of pulp as you go.

Spread the rinsed seeds out on a baking sheet.

Allow the seeds to dry several hours or overnight. And beware: they’re quite sticky/slimy, so don’t place them on paper towels! Just leave ‘em on the baking sheet and they’ll be fine.

When they’re nice and dry, go ahead and preheat the oven to 250 degrees.

Begin by drizzling the seeds with a couple teaspoons of olive oil.

Use your fingers to toss the seeds around to coat.

Then salt and season the seeds to taste.

Pop ‘em in the oven for an hour or so, until the seeds are light golden brown.

Let them cool for a few minutes…then let the snacking begin!

Pepitas need to be stored in an airtight container if they last beyond the first day.


Add any seasonings you want, such as cayenne, curry powder, etc.

Nutrition Facts

Per Portion

Calories 110
Calories from fat 87
Calories from saturated fat 15.7
Total Fat 9.7 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 2.5 g
Monounsaturated Fat 5.1 g
Cholesterol 0
Sodium 28.8 mg
Potassium 147 mg
Total Carbohydrate 2.9 g
Dietary Fiber 2.3 g
Sugars 0
Protein 4 g

Dietary servings

Per Portion

Meat Alternative 0.5

Energy sources