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Pumpkin Seed Recipe

Sweet ‘N Salty Roasted Pumpkin Seeds

Have I got a treat for you on this fine fall day. Before you carve your Jack O'Lantern, make a plan to preserve those precious seeds for something amazing. This, my friends, is it.

Pumpkin seeds alone, are so nutritious. They are high in B-complex vitamins (to help reduce LDL cholesterol), high in the antioxidants vitamin E and manganese (to scavenge harmful free radicals), and have been linked to (allegedly) preventing prostate and ovarian cancers via their DHEA-blocking actions. My additions add omega 3s, metabolism-boosting cinnamon, a perfect balance of sweet and salty, and the best part? Zero waste. Seriously, a match made in heaven.


Note: Ingredient amounts are based on 2 cups of seeds. Adjust accordingly (up/down) or based on your taste preference.


* = good source of fiber

  • 2 cups raw pumpkin seeds, washed and patted dry (or whatever yields from your pumpkin) *
  • 1 tbsp. organic coconut oil
  • ¼ tsp. cinnamon
  • 1/8 tsp. Celtic sea salt


1. Remove seeds from pumpkin, wash in colander, remove bits of pulp, and pat dry.

2. In a small bowl, toss seeds, coconut oil (you may have to heat it on the stovetop to get it to liquefy), cinnamon, and salt.

3. Spread evenly on baking sheet and roast at 400 degrees for 20 minutes, tossing halfway through.


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Nutrition Facts

Serving Size: ¼ cup

  • Calories: 86
  • Total Fat: 5 g
  • Saturated Fat: 2 g
  • Cholesterol: 0 mg
  • Sodium: 39 mg
  • Total Carbohydrate: 9 g
  • Dietary Fiber: 1 g
  • Sugars: 10 g
  • Protein: 3 g


Image courtesy of ex.libris

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