Pumpkin seeds are one of fall’s most underrated snacks — a crunchy little treasure hiding inside every jack‑o’‑lantern. These small seeds deliver magnesium for heart and bone health, plant‑based protein, and healthy fats that help keep you full. They’re also rich in antioxidants, making them a smart seasonal bite as the weather cools.

And the best part? They’re incredibly easy to roast at home. Our Kern County Family Magazine kitchen recipe keeps it simple: scoop the seeds from your pumpkin, rinse away the pulp, pat them dry, and season lightly before roasting. In just a few minutes, they transform into a warm, toasty treat that tastes like October in a bowl.

It’s a fun way to use every part of your pumpkin — and a delicious way to enjoy a little harvest‑time nutrition.

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Easy Roasted Pumpkin Seeds

Prep: 10 min | Cook: 25 min | Serves: 4

Ingredients

• 1 cup fresh pumpkin seeds, rinsed and dried
• 1 tbsp olive oil or melted butter
• 1/2 tsp salt
• 1/4 tsp paprika or cinnamon (optional)
• 1/4 tsp garlic powder (optional)

Instructions

1. Prep the seeds: Rinse pumpkin seeds well, removing any pulp. Pat dry thoroughly with a towel.
2. Season: Toss seeds with olive oil or melted butter, salt, and any optional spices.
3. Spread: Arrange seeds in a single layer on a parchment‑lined baking sheet.
4. Bake: Roast at 300°F for 20–25 minutes, stirring halfway, until lightly golden and crisp.
5. Cool: Let cool completely for maximum crunch, then enjoy warm or store for snacking.





6. Did You Know?
   
   A 10-pound carving pumpkin contains an average of about 400 seeds! That's enough for a tasty roasted snack and plenty left over to plant next year's pumpkin patch.



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