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Sweet and savory pumpkin seeds spilled out of a jar

Sweet & Savory Pumpkin Seeds

bee's kitchen Oct 28, 2019

With Halloween around the corner, you’re probably thinking about carving a pumpkin. Tucked inside of that pumpkin is the opportunity to grow your own pumpkin patch from the seeds!  But if gardening is not your thing, don’t throw those pumpkin seeds away!  Roast them instead! 

Inside that white shell of the pumpkin seed lives the pepita.  Don’t worry, it’s totally safe to eat the shell! (I would imagine that shelling a pumpkin seed is really time-consuming).  You can, however, buy pepitas at your local grocery store.  I love to add them to my salads, make homemade “granola bars” using various seeds, or sprinkle them on top of my oatmeal.  

And ladies, have you heard of seed cycling to help balance your hormones? (Grab my free seed cycling guide here!!) Incorporate 1-2 tablespoons during your follicular phase (days 1-14).  Oh, and gentlemen, pumpkin seeds are a rich source of zinc which is needed for testosterone production.

Nutrient-Rich Pumpkin Seeds

Pumpkin seeds are a source of Iron, Manganese, and Copper.  Additionally, pumpkin seeds can provide:

  • Zinc - A mineral responsible for enzyme reactions to aid with digestion, metabolism, and nerve function.  It also promotes wound healing, immunity, and testosterone production.

  • Magnesium - A key mineral essential for the absorption of calcium, phosphorus, potassium, and sodium. It also alleviates constipation, aid in sleep, strengthens bones, and plays an important role in brain function and mood. 

  • Omega-3 and 6’s - Essential fatty acids must be obtained through diet.  EFA's promote heart health, improve cognition, fight depression, and alleviate inflammation/joint pain. While omega-3s are anti-inflammatory, omega-6s are pro-inflammatory.  Both are necessary but should be consumed in a ratio of 15:1 (3’s:6’s) to promote health.

  • Tryptophan - An amino acid that is needed to synthesize niacin (B3),  serotonin, and melatonin. I know you probably think of that Thanksgiving turkey when you hear the word tryptophan, but 100g of pumpkin seeds have almost 1.5 times more grams of tryptophan than 100g of turkey.  You can chalk that post-feast nap up to you the parasympathetic nervous system kicking in to digest all that food!

Prep Your Seeds for Roasting

After removing the seeds from your pumpkin, rinse thoroughly and let them soak for 24 hours. Soaking them encourages the sprouting process making the seeds more nutrient-dense. After 24 hours, spread on a paper towel to dry overnight.  Below I have provided 2 recipes you can use to roast your pumpkin seeds - one sweet and one savory. Try them both out and let me know which one is your favorite!

Roasted Pumpkin Seeds

Cinnamon Pumpkin Seeds


  • 1 ½  cup Pumpkin Seeds (rinsed and dried)

  • 1 tbsp Extra Virgin Olive Oil

  • 2 tbsp sweetener, such as honey, date nectar, coconut nectar, or pure maple syrup (I used date nectar)

  • 1/2 tsp Sea Salt

  • 1/2 tsp Cinnamon


Preheat oven to 300 degrees. Line a baking sheet with parchment paper. Mix together the oil, sweetener, sea salt, and cinnamon. Toss seeds in the cinnamon mixture. Spread on the baking sheet and roast for 40 minutes, stirring halfway through.

Savory Pumpkin Seeds


  • 1 ½ cup Pumpkin Seeds (rinsed and dried)

  • 2 Tbsp Extra Virgin Olive Oil

  • ½ tsp Sea Salt

  • 1-2 tsp savory seasoning of your choice (I used a cajun seasoning blend and added garlic powder.)


Preheat oven to 300 degrees. Line a baking sheet with parchment paper. Mix together the oil, sea salt, and seasonings. Toss seeds in the seasoning mixture. Spread on the baking sheet and roast for 40 minutes, stirring halfway through.


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