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Roasted Pumpkin Seeds

Roasted Pumpkin SeedsPumpkins are a familiar trademark of the fall season, and if you've ever cleaned one out, you know they are overflowing with seeds. Pumpkin seeds have been shown to reduce cardiovascular disease risk, and they are powerful anti-inflammatory agents that may help reduce inflammation of the air passages.

All who suffer from asthma in your family will benefit from this recipe. And the more kids are involved, the more they will enjoy eating them! Have kids help to scoop out the seeds and remove the pulp.



  • All the seeds you can get from inside your pumpkin. Some strings and pulp attached are okay.

  • 2 teaspoons melted butter (or olive oil)

  • Seasonings of your choice  (Try just plain salt, garlic powder or cayenne pepper).



  1. Preheat oven to 300 degrees F.

  2. Clean seeds, but don’t use water because it won’t mix with your oil. Just pull off as much pulp and strings as you can. (Make sure you wash your hands first!)

  3. Toss seeds in a bowl with the melted butter or oil and the seasonings of your choice.

  4. Spread seeds in a single layer on an ungreased baking sheet and bake for 45 minutes. Stir occasionally, keeping an eye on them, until golden brown.

  5. Remove, let cool slightly and enjoy!


Nutrition Information

  • Serving size: 1 cup

  • Calories: 285

  • Fat: 12 gm

  • Carbohydrate: 34 gm

  • Dietary Fiber: 9 gm

  • Protein: 12 gm

  • Sodium: 12 gm


This information has been approved by Clinical Nutrition Services (February 2012). For specific diet information tailored to your needs, we recommend you consult with one of our registered dietitians.

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