Pumpkin seeds (also called pepitas) pan-roasted in warm, smoky spices make an ideal protein snack for improved energy.
Jump to Recipe
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.
Another idea: grind the seeds to make pumpkin seed meal, and added to quick breads, bread dough, stews and other dishes.
Or combine 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.
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. Pumpkins originated in the New World, and Spanish explorers brought them Europe circa 1500.
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.
As an additional historical note, pumpkin oil is extracted from hulled seeds. High in polyunsaturated fats, the oil is a good source of heart-healthy omega-3, according to the Director of Nutrition at Boston's Brigham and Women's Hospital. But it takes a LOT of pumpkins to get a significant quantity of pumpkin oil: roasted and pressed, the seeds of 30 pumpkins yields 4 cups of oil!
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.
Tips for Roasting Pumpkin Seeds
- You can use unsalted pumpkin seeds bought at a store or farmer's market, or reserved from pumpkin. Seeds from butternut squash work well here too.
- Feel free to use whatever spices strike your fancy.
- If you toast up seeds you scoop out of a pumpkin or other squash, scoop out the seeds and any pulp attached to them. Place it all in a bowl of water, and soak for 30 minutes. 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.
- This can also be done in the oven at 350° F.
Spiced Pan-Roasted Pumpkin Seeds (Pepitas)
Equipment
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!