Roasted Pumpkin Seeds

From EatingWell: November/December 2011

Be sure to save the pumpkin seeds from your Halloween jack-o’-lantern so you can make this crunchy, healthy snack.

Makes: 1 cup, for 6 servings

Active Time: 15 minutes

Total Time: 35 minutes

Nutrition Profile

Low carbohydrate |

View Our Nutrition Guidelines »

Ingredients

1 cup fresh pumpkin seeds (see Tip)
1 teaspoon canola oil
1/8 teaspoon salt

Preparation

Place rack in center of oven; preheat to 350°F. Line a rimmed baking sheet with parchment paper or a nonstick baking mat.
Place pumpkin seeds in a small bowl, drizzle with oil and stir to coat. Add salt, stir to combine and coat. Spread on the prepared baking sheet in an even layer.
Bake the seeds, stirring once or twice, until toasted and golden brown, about 20 minutes.

Tips & Notes

Make Ahead Tip: Store airtight for up to 3 days.

Tip: To harvest seeds from a pumpkin, scoop out the inside of the pumpkin. Separate the seeds from the flesh as well as you can, then place the seeds in a bowl of water. Use your hands to swish the seeds around to loosen any remaining flesh or strings. The seeds will float, so you can remove them with a spoon or your fingers. Drain the seeds on a dry dish towel or a plate lined with paper towels; pat dry with paper towels.

Nutrition

Per serving: 54 calories; 3 g fat ( 0 g sat , 1 g mono ); 0 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 2 g protein; 2 g fiber; 50 mg sodium; 98 mg potassium.

Carbohydrate Servings: 2

More From EatingWell

Healthy Muffin Tin Recipes

Muffin tins are great for making more than just muffins,...

Thanksgiving Potato Recipes

No Thanksgiving dinner table is complete without a bowl of...

Thanksgiving Vegetable Recipes

If you’re looking for new healthy vegetable side dishes to...

Recipes for Frozen Yogurt

When you serve one of these frozen goodies this summer, your...
Thanksgiving Meal Makeover

Save 851 calories with our Thanksgiving makeover. With a few...

Healthy Quesadilla Recipes

Quesadillas are the perfect family-friendly weeknight meal...

Healthy Turkey Burger Recipes

Making a burger with ground turkey is the first step for a...

Quick Dinner Recipes

At the end of a busy day, ordering take out for dinner might...
Recipes From the May/June 2013 Issue of EatingWell

Get new recipe inspiration from EatingWell's best recipes...

Tofu Four Ways

According to a 2005 study by the U.S. Soybean Board, 30...

Tilapia Recipes, Mahi-Mahi Recipes and Cod Recipes

The delicate white meat and full flavor found in mahi-mahi,...

Top 50 Diet Recipes

From dinner to dessert, you can feel good about eating our...
Top 50 Diet Recipes for Fall

With the changing weather and back-to-school season comes a...

Top 50 Healthy Recipes for Winter

From chili recipes and stew recipes to creamy chicken recipes...

Top 50 Healthy Recipes of 2012

Ring in the new year with EatingWell’s best healthy recipes!...

Top 50 Recipes for Fall

When the weather turns cooler, creamy casseroles, baked...