Roasted Pumpkin Seeds

185 2 servings, 1/4 cup (50 mL) each
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2 servings, 1/4 cup (50 mL) each

Want to use up those pumpkin seeds from your Halloween pumpkin? Follow our simple how-to for perfectly roasted pumpkin seeds.

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What You Need

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Make It

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  • Rinse seeds; discard any stringy membranes. Spread seeds into single layer on rimmed baking sheet. Let stand 3 hours or until dried.
  • Heat oven to 350°F. Spray seeds generously with cooking spray; sprinkle with salt.
  • Bake 8 to 10 min. or until lightly browned, stirring after 5 min.

Food Facts

When buying your pumpkin, make sure it has a level bottom and one smooth unblemished side for the jack-'o-lantern's face. Children can take part by drawing the jack-'o-lantern's face with a permanent marker before the adult cuts it out. Store the pumpkin outside until it is ready to be carved.


  • 2 servings, 1/4 cup (50 mL) each

Nutritional Information

Serving Size 2 servings, 1/4 cup (50 mL) each
Calories 70
% Daily Value
Total fat 3.5g
Saturated fat 0.5g
Cholesterol 0mg
Sodium 150mg
Carbohydrate 9g
Dietary fibre 3g
Sugars 0g
Protein 3g
Vitamin A 0 %DV
Vitamin C 0 %DV
Calcium 0 %DV
Iron 4 %DV

* Nutrition information is estimated based on the ingredients and cooking instructions as described in each recipe and is intended to be used for informational purposes only. Please note that nutrition details may vary based on methods of preparation, origin and freshness of ingredients used.

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