Microwave-Toasted Pumpkin Seeds

roasted pumpkin seeds with salt

Rhonda Fleming Hayes/Flickr/CC BY-ND 2.0 

Prep: 10 mins
Cook: 8 mins
Total: 18 mins
Servings: 10 to 12 servings
Yield: 1 cup
Nutrition Facts (per serving)
34 Calories
2g Fat
3g Carbs
1g Protein
Show Full Nutrition Label Hide Full Nutrition Label
×
Nutrition Facts
Servings: 10 to 12
Amount per serving
Calories 34
% Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 2%
Cholesterol 0mg 0%
Sodium 1mg 0%
Total Carbohydrate 3g 1%
Dietary Fiber 1g 4%
Total Sugars 0g
Protein 1g
Vitamin C 0mg 0%
Calcium 3mg 0%
Iron 0mg 1%
Potassium 49mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Don't toss those pumpkin seeds! Toast or roast pumpkin seeds in your microwave in no time at all. They can be salted or spiced to suit your palate. The shells are edible and are a good source of fiber. Use this method with other seeds such as acorn squash and butternut squash. Pumpkin seeds are also known as pepitas. Microwave temperatures vary, so keep an eye on them and stir often.

Of course, you can always bake them in the oven or heat them on a skillet if the microwave isn't an option.

Ingredients

  • 1 cup pumpkin seeds

  • 1 tablespoon olive oil, or unsalted butter

  • Salt, garlic powder, onion powder, seasoned salt, or another seasoning of choice, to taste, optional

Steps to Make It

  1. Gather the ingredients.

  2. Rinse pumpkin seeds. Use your fingers to remove all the pulp. Drain pumpkin seeds and discard pulp. Spread out on a cookie sheet to dry overnight.

  3. Place butter or olive oil in a microwave-safe, rectangular baking dish. Heat in microwave on high for 30 seconds. Add pumpkin seeds and toss to coat. Spread seeds out evenly in the bottom of the dish.

  4. Microwave on high about 7 to 8 minutes or until seeds are toasted a light golden color. Be sure to stir every 2 minutes as they are cooking. (Microwave temperatures vary, so keep an eye on them and stir often.)

  5. When done, sprinkle with salt, garlic powder, onion powder, seasoned salt, cayenne pepper, or your choice of seasonings. Toss to coat.​

  6. Cool pumpkin seeds before eating or storing.

  7. Enjoy!

Tip

  • Store in an airtight container at room temperature up to 3 months or refrigerate up to 1 year.

Recipe Variations

  • If you like your toasted pumpkin seeds extra-salty, soak overnight in a solution of 1/4 cup salt to 2 cups of water. Dry an additional day, then proceed as above.