We all know that pumpkin flesh is a nutrient-rich food, but did you also know how healthy pumpkin seeds are?  Since they are a seed, it is easy to understand they are an excellent plant-based source of omega-6 and omega-3 fatty acids.

On top of that, a quarter-cup snack of pumpkin seeds provides you with 46.1% of the daily value for magnesium, 28.7% of the DV for iron, 52.0% of the DV for manganese, 24.0% of the DV for copper, 16.9% of the DV for protein, and 17.1% of the DV for zinc.  They have been studied and proven to help reduce your risk of osteoporosis as well as working as an anti-inflammatory.  This is especially useful for those who suffer from arthritis or asthma. Another important compound found in pumpkin seeds are phytosterols.  These are known to decrease risk of certain cancers, reduce blood levels of cholesterol, and enhance the immune response.

Ok, enough of my babbling….on to the recipe!

I know this is typically something you would do with pumpkin seeds, but it works just as well with other winter squashes like calabaza kambocha, and acorn.

  • First, scoop out the seed and gooey parts.  Rinse them off and put them in a bowl or tupperware.
  • Then, add enough soy sauce to cover.  If you don’t have enough, add some water.  Feel free to add any spices you may like.  I added garlic powder.
  • Pop it in the fridge for a day, this will let the flavors really get in and the seeds get crisp.  If you don’t like soy sauce, or have allergies, use salted water.  I’d say about a tablespoon or so to a cup of water should be enough.
  • The next day, lay them out on a baking sheet to dry.  It may take a while depending on your climate so if you get impatient you can start them in the oven on a low temp and make sure to stir them every ten minutes or so.
  • Otherwise, put into oven and bake at 350 degrees for approximately 20 minutes. Check them every five to ten minutes and stir them around.  Be sure to keep an eye on them, they go from crispy deliciousness to burnt super fast (as happened to me last night!).  You can check the seeds by taking a couple out, allowing them to cool, and tasting. If the insides are dry, they are done.
  • For an extra flavor boost, drizzle them with sesame oil before baking.

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11 Responses to Erin’s (semi-famous) Crispy Pumpkin Seeds

  • Marie C. says:

    these sound interesting. what do pumpkin seeds taste like

  • omg sounds yummy great post

  • Ellen says:

    I try to do these every year once the pumpkins for pies come out and are on sale. I love adding the same spices used for Chex mix (look for free spice packets in your grocery store right about now by the Chex!)
    I like salty but know some who have made them in a sweet version :)

  • Eileen says:

    I love them if I can get past the mess of making them! I tell the kids they have to dig them out and clean the stringy “guts” of the pumpkin off and then I’ll make them. This year…no time so maybe next year!

    I had no idea there was that much iron in pumpkin seeds!

  • Wanda M says:

    These sound absolutely delicious! I never thought about doing them with soy sauce, yum!

  • Erin says:

    They are a lot like other seeds…..Sort of like sunflower seeds I guess, but unique in their own way

  • Erin says:

    That sounds like a great idea! I want to try doing them with cinnamon, nutmeg, and sugar but I am scared the sugar might burn. I guess there is only one way to know for sure!

  • Erin says:

    It surprised me too! To make it less messy, I usually scoop all the innards into a huge bowl, fill it with water, and squeeze the seeds out of the muck and but them right into what I will refrigerate them in. Then again, I like getting a little slimy every now and then :)

  • Erin says:

    Thanks! I love using soy in random things, I am glad it worked!

  • Ivy says:

    I’ve always wanted to try to bake my own pumpkin seeds, thanks for posting how!! :)

  • Erin says:

    Sure thing, thanks for reading!


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