Savory Oven-Roasted Pumpkin Seeds: Easy High-Protein, Low-Carb Recipe

There is something deeply satisfying about turning fresh pumpkin seeds into a shatteringly crisp, savory snack seasoned with smoked paprika, garlic, and sea

Equipment

• Rimmed Baking Sheet: Provides a wide, flat surface area that prevents seeds from sliding off while tossing.
• Parchment Paper or Silicone Mat: Prevents sticking and guarantees effortless cleanup without burning the spice mixture.
• Medium Saucepan: Essential for the quick pre-boil step that infuses salt into the interior seeds.
• Clean Cotton Kitchen Towel: Absorbs outer moisture far more efficiently than paper towels without tearing or leaving lint behind.

Ingredients

• 1 cup raw pumpkin seeds (pepitas or seeds cleaned fresh from a carving pumpkin) Note: If using fresh seeds scooped from a pumpkin, remove all stringy pulp before boiling.
• 2 cups water (for simmering)
• 1 teaspoon fine sea salt (divided: 1/2 tsp for boiling water, 1/2 tsp for roasting)
• 1 tablespoon extra-virgin olive oil (or avocado oil for high heat tolerance)
• 1/2 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/4 teaspoon freshly cracked black pepper
• 1/8 teaspoon cayenne pepper ( optional, for mild heat )

Instructions

1. Pre-Cook & Season the Interior Bring 2 cups of water and 1/2 teaspoon of fine sea salt to a boil in a medium saucepan over medium-high heat. Add the cleaned pumpkin seeds and simmer for 5 minutes. This drives salt past the shell into the meat of the seed.
2. Drain and Dry Thoroughly Drain seeds in a fine-mesh colander. Spread them immediately onto a clean kitchen towel and pat vigorously until the shells are completely dry to the touch. Eliminating surface moisture is critical for maximum crunch.
3. Season the Batch Preheat your oven to 325°F (165°C) and line a rimmed baking sheet with parchment paper. Transfer dry seeds to a mixing bowl, drizzle with olive oil, and sprinkle on the remaining 1/2 teaspoon sea salt, smoked paprika, garlic powder, black pepper, and cayenne. Toss until evenly coated.
4. Roast to a Golden Crisp Spread the seeds across the baking sheet in a single layer with space between them. Roast for 20 to 25 minutes at 325°F (medium-low roasting heat), shaking the pan and stirring thoroughly at the 12-minute mark.
5. Visual Cues & Cool Down The seeds are done when they emit a nutty aroma, turn a pale golden-brown, and begin to make subtle popping sounds. Remove the tray from the oven and let the seeds cool completely on the pan; they will continue to crisp as their natural oils settle.

Nutrition

Calories: 185 kcal · Protein: 9 g · Fat: s: 15 g Cholesterol: 0 mg · Carbohydrates: 4 g · Fiber: 2 g · Sugar: 0.5 g · Sodium: 295 mg