How To Roast Pumpkin Seeds Without Oil: Easy Fall Recipe
Learn how to roast pumpkin seeds without oil for a crunchy healthy fall treat. A step-by-step guide makes it a simple, delicious, and easy recipe that will have you munching on a healthy, delicious snack in no time.
Let me show you how to roast pumpkin seeds without oil. This is a fun and healthy snack that is very simple and easy to make.
My family and I love pumpkin seeds and they taste so much better when you make them from scratch versus buying them in a grocery store.
Roasted pumpkin seeds without oil give the seeds a nice healthy crunch. I really don’t think you will go back to store-bought kind once you’ve tried this simple recipe.
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The Joys Of Pumpkin Season
Fall is my favorite time of year, especially here on Cape Cod, with the beautiful crisp weather and the leaves changing to bright red, orange, and yellows.
Pumpkin season always brings the warmth of beautiful autumn colors and the comfort of soft cozy sweaters.
Spiced lattes pop up on all of the coffee house menus, and families get ready for some Halloween fun.
Pumpkin season also marks the beginning of holiday gatherings and the holiday season.
Health-Conscious Cooking
Showing you how to roast pumpkin seeds without oil is a great way to demonstrate how eating healthy doesn’t have to be difficult. This simple recipe is a tasty snack that provides you with many health benefits.
In order to be mindful of what it is you are putting in your body, it is important to prioritize nutritious ingredients and to be aware of how you are preparing your food.
When we focus on quality ingredients and healthy cooking techniques, it promotes a vibrant and sustainable lifestyle.
Making even just a few small mindful adjustments in the kitchen, like using no oil when we roast pumpkin seeds, helps us improve our eating habits without much sacrifice.
It empowers us to make choices that benefit our well-being and long-term health.
Roasting Pumpkin Seeds Without Oil
Roasting pumpkin seeds without oil is a delicious snack that provides a healthier alternative but still with all of the crunch and flavor.
Crispy pumpkin seeds without oil are a great way to keep your fat intake low while still enjoying a crunchy snack.
Oil-free roasted pumpkin seeds are nutrient-packed. They contain fiber and minerals such as iron, zinc, potassium, and magnesium, which is good for blood pressure and heart health.
They are a nutritious snack, full of antioxidants, and a wonderful way to build up your immune system.
5 Tips For Selecting The Perfect Pumpkin
- Size – look for a medium-sized pumpkin. Nothing too big or too small. A medium-sized pumpkin usually yields the perfect-sized seeds for roasting.
- Weight – look for a pumpkin that feels heavy for its size. Usually, this means it is ripe and full of seeds.
- Blemish-free – look for a pumpkin that is free of bruising or soft spots on it.
- Freshly harvested – it is best to choose a pumpkin that has been freshly harvested. Preferably from a local farmer or farmer’s market.
- Pumpkin lines – look for a pumpkin with many lines. For each line on the outside, there is a corresponding row of seeds on the inside. The longer a pumpkin grows on the vine, the more lines it grows, and therefore the more seeds.
No Oil Roasted Pumpkin Seeds Notes
No Oil Roasted Pumpkin Seeds Tips
Handy Kitchen Tools To Consider
strong metal spoon – I find using a metal spoon helps to remove the pumpkin pulp much easier than anything else.
glass mixing bowls – I like to use glass instead of metal or plastic. These are what I use.
metal colander – these are great to have in the kitchen. Having different sizes helps when you are preparing food.
Baking Sheet – this baking sheet comes as a set with 3 different size baking sheets, silicone baking sheets, and cooling racks. I use them all of the time!
silicone baking sheet – you can also use unbleached parchment paper or aluminum foil.
Cooling rack – again, this one is part of the set with the baking sheets.
silicone spatula – I find using a silicone spatula to toss the pumpkin seeds works best.
glass storage container – you can never have enough glass storage containers. These are the ones I like.
No Oil Roasted Pumpkin Seeds Ingredients
- 2C pumpkin seeds from a medium to large carving pumpkin
- 1/4C coarse salt – for soaking the pumpkin seeds
- 1tsp salt (or a sodium free salt alternative)
No Oil Roasted Pumpkin Seeds Recipe Instructions
ONE DAY BEFORE:
- Using a sharp knife, at the top of the pumpkin, carefully carve a circle around the stem of the pumpkin.
- Pull the stem up and away from the rest of the pumpkin. Scrape off the seeds and flesh that are sticking to the underside of the stem.
- With the large strong metal spoon, scoop out all of the seeds and pumpkin guts, and place it in a large bowl.
- Add cool water to the bowl, and clean seeds by gently massaging the pumpkin pulp away from the seeds themselves. Place the clean pumpkin seeds in a medium glass bowl.
- Measure out the sea salt, and add it to the bowl with the pumpkin seeds.
- Add cool water to the bowl until the pumpkin seeds are thoroughly covered. Approximately 2-3 cups of water. Stir to mix the salt with the pumpkin seeds.
- Cover the bowl, and let the pumpkin seeds sit in the salted water overnight or up to 24 hours.
PREPARATION:
- Preheat oven to 350℉ and place the oven rack onto the lower/middle shelf.
- Drain the raw pumpkin seeds into a colander, shaking the colander gently to remove any excess salt water.
- Once most of the water is removed, dry pumpkin seeds by pouring the seeds onto a clean kitchen towel, and pat gently to dry seeds.
- When the pumpkin seeds are as dry as you can make them, place seeds onto a prepared sheet pan in a single layer, using either a silicone baking sheet, aluminum foil, or parchment paper.
BAKING:
- Sprinkle a generous amount of sea salt onto the seeds. Place them in a preheated oven for approximately 10 minutes. Watch closely to make sure they do not burn.
- After approximately 10 minutes, using the silicone spatula, toss the seeds gently and bake for another 5-10 minutes, or until the roasted seeds start to turn a golden brown. NOTE: In my experience I end up tossing the pumpkin seeds several times, just to make sure they get golden brown on each side. Watch closely as pumpkin seeds can burn quickly.
- Once the seeds are toasted, take the prepared baking sheet out of the oven and let it cool on a cooling rack.
- When the roasted pumpkin seeds have reached room temperature, you can pour the seeds into an airtight container for storage.
How to store
Roasted pumpkin seeds without oil will last in an airtight glass storage container on your kitchen countertop for up to one month. These seeds also store well in the fridge for up to three months.
Should you decide to freeze the roasted pumpkin seeds, they will last up to 6 months in a freezer-safe tightly sealed container.
Delicious Seasoning Options
Of course, you can’t go wrong roasting pumpkin seeds with just a sprinkle of salt. Frankly, that is the way I like my pumpkin seeds best. That said, there are a whole host of ways to spice up your seeds if you wish.
Here are several seasoning options to consider when making roasted pumpkin seeds without oil.
More delicious healthy recipes and caregiver support for you to enjoy
Let’s be social
Now that you know how to roast pumpkin seeds without oil, I hope you make and enjoy this great snack. I also would love it if you give this recipe 5 stars and comment below.
You can also follow me, and my life on Cape Cod, on my Instagram page @upsidelane.
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VIDEO: How to roast pumpkin seeds without oil
Printable recipe for you to enjoy
How To Roast Pumpkin Seeds Without Oil
Equipment
- strong metal spoon – I find using a metal spoon helps to remove the pumpkin pulp much easier than anything else.
- glass mixing bowls – I like to use glass instead of metal or plastic. These are what I use.
- metal colander – these are great to have in the kitchen for all sorts of reasons, and having the different sizes helps when you are preparing food.
- Baking Sheet – this baking sheet comes as a set with 3 different size baking sheets, silicone baking sheets, and cooling racks. I use them all of the time!
- silicone baking sheet – you can also use unbleached parchment paper or aluminum foil.
- Cooling rack – again, this one is part of the set with the baking sheets.
- silicone spatula – I find using a silicone spatula to toss the pumpkin seeds works best.
- glass storage container – you can never have enough glass storage containers. These are the ones I like.
Ingredients
- 2 cup pumpkin seeds from a medium to large carving pumpkin
- 1/4 cup coarse salt – for soaking the seeds
- 1 tsp salt – or a sodium free salt alternative
Instructions
1 Day Before:
- Using a sharp knife, at the top of the pumpkin, carefully carve a circle around the stem of the pumpkin.
- Pull the stem up and away from the rest of the pumpkin, and scrape off the seeds and flesh that are sticking to the underside of the stem.
- With the large strong metal spoon, scoop out all of the seeds and pumpkin guts and place it in a large bowl.
- Add cool water to the bowl, and clean seeds by gently massaging the pumpkin pulp away from the seeds themselves. Place the clean pumpkin seeds in a medium glass bowl.
- Measure out the sea salt, and add it to the bowl with the pumpkin seeds.
- Add cool water to the bowl until the pumpkin seeds are thoroughly covered. Approximately 2-3 cups of water. Stir to mix the salt with the pumpkin seeds.
- Cover bowl, and let the pumpkin seeds sit in the salted water overnight or up to 24 hours.
Preparation:
- Preheat oven to 350℉ and place the oven rack onto the lower/middle shelf.
- Drain the raw pumpkin seeds into a colander, shaking the colander gently to remove any excess salt water.
- Once most of the water is removed, dry pumpkin seeds by pouring the seeds onto a clean kitchen towel, and pat gently to dry seeds.
- When the pumpkin seeds are as dry as you can make them, place seeds onto a prepared sheet pan in a single layer, using either a silicone baking sheet, aluminum foil, or parchment paper.
Baking:
- Sprinkle a generous amount of sea salt onto the seeds, and place them in a preheated oven for approximately 10 minutes. Watch closely to make sure they do not burn.
- After approximately 10 minutes, using the silicone spatula, toss the seeds gently and bake for another 5-10 minutes, or until the roasted seeds start to turn golden brown.NOTE: In my experience I end up tossing the pumpkin seeds several times, just to make sure they get golden brown on each side. Watch closely as pumpkin seeds can burn quickly.
- Once the seeds are toasted, take the prepared baking sheet out of the oven and let it cool on a cooling rack.
- When the roasted pumpkin seeds have reached room temperature, you can pour the seeds into an airtight container for storage.
Notes
- When you are carving out the circle around the stem of the pumpkin, I find the best way is to do so on an angle, about 1 1/2″ – 2″ away from the stem. This keeps the top from sinking into the pumpkin itself if you are going to continue on to carve your pumpkin into a jack o’lantern.
- In my experience, the best method for cleaning pumpkin seeds, and for removing the pulp from the seeds, is by massaging the pulp away from the seeds themselves. Eating a bit of the pumpkin pulp is not bad for you but some people get a little grossed out by all of the stringy goop!
- The hardest part is cleaning out the pumpkin guts…ha. I have seen some people use an ice cream scoop to clean out their pumpkins, versus a large spoon or a specific tool for cleaning the inside of a pumpkin. Give each method a try, and see which one works best for you.
- Instead of using a kitchen towel to dry the seeds, you can also use paper towel instead. Both work equally well.
- It is important to watch your seeds closely while they are roasting in the oven. At first, it will seem like they are not cooking but quickly they turn golden brown, so do not turn your back on them and forget about the pumpkin seeds in your oven!
- Using sea salt is the traditional purist recipe, however, you can experiment with many different spices such as black pepper, garlic powder, curry powder, cayenne pepper, and chili powder.
- For a sweeter pumpkin seed flavor, it’s a great idea to use a touch of maple syrup or brown sugar, cinnamon, nutmeg, and pumpkin pie spice.
- Roasted pumpkin seeds without oil will last in an airtight glass storage container on your kitchen countertop for up to one month. These seeds also store well in the fridge for up to three months.
- Should you decide to freeze the roasted pumpkin seeds, they will last up to 6 months in a freezer-safe tightly sealed container.
