Pumpkin seeds (also called pepitas) pan-roasted in warm, smoky spices make an ideal protein snack for improved energy.
Another fabulous snack for protein is crispy roasted chickpeas! I like to always have these around along with roasted pepitas.
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I keep pepitas around the kitchen all year round and use them to top off a broccoli cranberry salad, a healthy Mexican casserole, pumpkin black bean chili, and a wide variety of vegetable dishes. Or, just all by themselves for a snack.
🤷♀️ What Are Pepitas?
Pepitas is the Spanish culinary term for pumpkin seeds. Also commonly used in Mexican cuisine, the name pepitas dates back at least to the time of the Aztecs.
Letting nothing go to waste, the Aztecs used the flesh as well as the seeds in their cooking. And these seeds are a very healthy addition to most any dish, and a great source of protein.
👩⚕️ Health Benefits of Pumpkin Seeds
Pumpkin seeds are small but mighty, as they're packed with valuable nutrients. A 1-ounce serving has 160 calories, mostly from fats (good fats) and protein. Specifically, we're talking 8.6 grams of protein and 14 grams of fat. The carb load is a measly 3 grams.
They are rich in antioxidants, iron, zinc, magnesium, and many other nutrients.
And I consider pumpkin seeds a high energy vegetarian food, as I point out in this article on 5 Easy Ways to Boost Energy. If you're feeling fatigued on a new vegetarian or vegan diet, roast these up in a few minutes for an energy snack.
❤️ Why you'll love this recipe
- Control how deeply toasted you want your pepitas, and which spices you like best.
- Now you'll have freshly roasted pumpkin seeds at your fingertips for adding to casseroles, pasta, and salads.
- Pumpkin seeds add great protein to vegetarian and plant-based dishes.
🧅 Main Ingredients + Notes
The secret to faster and easier meals often lies in the ingredients. For example, store-bought items and ingredients you make ahead and store in the refrigerator (or freezer) can turn a 60-minute recipe into a 30-minutes meal or less.
For the all of the ingredients, measurements and directions, go to the Recipe Card at the bottom of this post.
- Unsalted pumpkin seeds - start with raw pumpkin seeds so you can control the amount and type of spices you want to include.
- Extra virgin olive oil
- Kosher salt
- Smoked paprika
- Cayenne pepper
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🔪 Recommended Equipment
- Small bowl
- Spoon
- Medium skillet
👩🍳 Tips for Roasting Pumpkin Seeds
- Use unsalted pumpkin seeds bought at a store or farmer's market.
- Feel free to use whatever spices strike your fancy.
- If you plan to toast up seeds you scoop out of a pumpkin or other squash, scoop out the seeds and any pulp attached to them. Place the bundle in a bowl of water, and soak for 5 minutes (longer is even better). The soaking starts to separate the stringy squash fiber from the seeds, making it MUCH easier to detach the seeds. Dry out the seeds completely before pan-roasting.
- I use this same recipe when toasting pine nuts.
- You can roast pumpkin seeds or pepitas in the oven at 350° F as well.
👩🍳 Ways to Use Roasted Pepitas
- Mix into salads for a little crunch.
- Top vegetarian casseroles with spiced pepitas for extra protein.
- Grind the seeds to make pumpkin seed meal, which can be added to quick breads, bread dough, stews and other dishes to boost their nutrition.
- Combine roasted pepitas with sunflower kernels and pine nuts, wrap in little colored plastic bags, and tie with ribbon with a gift tag for a hostess gift.
Spiced Pan-Roasted Pumpkin Seeds (Pepitas)
Equipment
- small mixing bowl
- Small skillet
Ingredients
- 1 cup raw unsalted pumpkin seeds
- 1 teaspoon extra virgin olive oil
- ¼ teaspoon Kosher salt
- ¼ teaspoon ground smoked paprika
- ⅛ teaspoon ground cayenne pepper
Instructions
- Combine all the ingredients in a small bowl and toss with a spoon or your fingers until the seeds are coasted.
- Heat a small skillet over medium - low heat. Add the pumpkin seeds to the skillet, tossing them every 30 seconds until they begin to brown.When they begin to brown, toss them in the pan every 15 seconds until toasted to your personal perference.
- Cool and store in an air-tight container. I've kept mine in my pantry for as long as 6 months.
lizthechef
I haven't had pepitas in way too long - wonder if we could make these a holiday gift? Maybe hot and sweet? Great idea -
The Wimpy Vegetarian
Absolutely! I'm renaming it right now to read Gfit #3!! I could see mixing them with seasoned pine nuts and other seeds too. What a great idea, Liz! Thanks!!
TasteFood
I love roasting pumpkin seeds. I have just set a bunch of acorn squash seeds out to dry.
The Wimpy Vegetarian
I know!! I've got pumpkin and butternut seeds going now. It's such a healthy way to snack!
gluttonforlife
I always use pimentón when I make these--it's the best! Suzanne Goin has a nice recipe for a candied version in Sunday Suppers at Lucques. How long do you need to let them dry after soaking? I am always looking for a good technique to get that slime off!
The Wimpy Vegetarian
I love pimentòn on almost anything, it seems. The touch of smokiness is just the best. I will have to look up Suzanne Goin's recipe - I'm sure I'd love it. Thanks for the heads up on it, Laura!! I let mine dry overnight before roasting. Doing a little pre-soak has really made the de-slime/string process so much easier!
boulangere
Susan, will they go rancid at room temp if not used up pretty soon? Would you suggest refrigerating them? I love your and Liz's idea of these as gifts, and the mixture sounds wonderful. I keep a bowl of pepitas on my desk(s) for constant munchies. WAY healthier than the potato chips for which I confess I have such a weakness that I can't even have them in the house. A capella pepitas - love it!
The Wimpy Vegetarian
Once they've been toasted or roasted, I've kept them around for a couple months without refrigeration and never had a problem. BUT, I always store raw pumpkin seeds in an air-tight container in the refrigerator as they will definitely go rancid. The same is true for pine nuts and sunflower kernels. Thanks for bringing that up!
boulangere
You could almost add these to your PantRy!
The Wimpy Vegetarian
And here's what's really funny: As I was writing it up today for posting in the PantRy tab, I initially made the exact same typo you did on Food52 and burst out laughing!!!
Bevi
Can't wait to make these tomorrow night!
The Wimpy Vegetarian
Hope you enjoy them. I got the idea for doing it from a recipe of Antonia James on Food52 for spiced pine nuts!