RecipeChili Roasted Pumpkin Seeds

Nutrition Facts
Amount per Serving
  • Calories: 190
  • Protein: 9 g
  • Total Fat: 15 g
    • Unsaturated Fat: 11. 5 g
    • Saturated Fat: 3.5 g
  • Cholesterol: 0 mg
  • Total Carbohydrate: 5 g
  • Dietary Fiber: 3 g
  • Total Sugar: 1 g
    • Natural Sugar: 1 g
    • Added Sugar: 0 g
  • Sodium: 490 mg

Pumpkin seeds are super seeds as they benefit our bodies in so many ways. They provide protein, healthy fat, and fiber, not to mention a satisfying and flavorful crunch. They also offer up zinc, a mineral that plays a vital role in immunity, and magnesium, which is helpful for headache sufferers. While there’s no wrong way to enjoy ’em, I like to roast pepitas (shell-less pumpkin seeds from specific hulless pumpkin varieties). I highly recommend using pepitas as the experience with shell-on or other shell-off seeds won’t be the same, and they are so widely available. They’re also the star ingredient in this easy-breezy recipe (and in my Cinnamon-Sugar Pumpkin Seeds). Make a batch and enjoy them right out of your hand, in salads, or to garnish creamy soups, stews, and chili!

This recipe is featured in my new book, Joy Bauer Superfood! To learn more, click here.

  • Prep time
  • Total Time
This recipe makes 4 servings
  • • 1 cup raw pepitas
  • • 1 teaspoon olive oil
  • • 1 teaspoon kosher salt
  • • ½ teaspoon garlic powder
  • • ½ teaspoon ground cumin
  • • ¼ teaspoon chili powder
  • • ¼ teaspoon ground cayenne

Preheat the oven to 325˚F. Line a baking sheet with parchment paper and set aside.

In a small bowl, combine the pepitas and oil and toss with a spoon to coat. Add the salt, garlic powder, cumin, chili powder, and cayenne and mix to combine. Lay the mixture out on the prepared baking sheet in a single layer and roast for 10 minutes. If you’d like them a bit toastier and crunchier, remove from the oven, shake the seeds around, then put back in the oven for another 2 to 4 minutes. Watch closely so they don’t burn. Let cool and enjoy.

A serving is ¼ cup.

For a sweet treat, try my Cinnamon-Sugar Pepitas and Chocolate Sunflower-Butter Cups!