How to Eat Pumpkin Seeds
Pumpkin seeds are one of the most nutritious foods that you can eat. And you don’t have to settle for store-bought pumpkin seeds! During the fall and Halloween seasons, you might throw away the insides of your pumpkin. But, if you scoop out the seeds and save them for later, they can be a delicious healthy snack.
Not sure what to do with them? Here are several creative ways you can enjoy pumpkin seeds. You don’t have to eat them plain and raw, right from the pumpkin.
6 Delicious Ways to Eat Pumpkin Seeds
Roast them.
Here’s a helpful video on how to roast pumpkin seeds.
- Cut out the top of the pumpkin with a sharp knife. Slice through the pumpkin at an angle so you can set the top back on the pumpkin without it falling through.
- Take out all of the pumpkin seeds.
- Rinse them in a strainer to get the gooey insides off of the seeds.
- Lay them out evenly on a baking sheet.
- Sprinkle with melted butter or olive oil.
- Season with salt or cinnamon and sugar, among other spices.
- Preheat the oven to 275º and bake your pumpkin seeds for 45 minutes.
- Increase the oven temperature to 350º and bake the pumpkin seeds for seven to 10 minutes until they are browned. This will give them a nice crisp and crunchy taste.
- Let the seeds cool and enjoy!
Note: You can also bake the pumpkin seeds at 400º for 35 to 40 minutes.
Add to foods such as salads, trail mix, or granola.
Beyond eating seeds raw, there are many healthy ways to enjoy pumpkin seeds with some everyday foods that you may already be making in your home.
The seeds go great with any type of salad. If you’re on a plant-based diet, you have to try this combination.
Here are a few of my favorite salad recipes with pumpkin seeds:
Spinach Salad with Cranberries and Parmesan
Flavorful Salad with Lemon Juice and Worcestershire Dressing
For more delicious and healthy recipes, check out Pinterest.
Make pumpkin stew or pumpkin seed butter.
One of the most comforting fall foods with pumpkin is pumpkin stew. It’s easy to make and you don’t need many seeds.
Here are five recipes that cover a wide range of tastes.
Pumpkin Soup with Chicken Broth and Spices Galore
If you’re a spice lover, this recipe is for you. Complete with thyme, black pepper, sea salt, and garlic, this pumpkin stew has all the flavors you want.
Flavorful Pumpkin Soup (Takes Under 1 Hour!)
You have so many options when it comes to adding spices to your pumpkin seeds and this is one of the most colorful recipes out there. Add some coriander, cinnamon, cumin, salt, pepper, garlic, and more to bring life to your pumpkin stew.
To cut down on the prep time, consider buying pumpkin pureé rather than buying whole pumpkins. With whole pumpkins, you have to wash, peel, and dice them, and you may not have that kind of time.
Pumpkin Seed Soup with Chile Peppers
Like most other pumpkin seed soups, this one uses chicken broth as its base. But then there’s a little added spice thanks to chile peppers. Try it out here.
Pumpkin Seed Soup with Toasted Spices
One creative way you can add some color to your pumpkin soup is with toasted spices. Combine all your dry ingredients and put them in a skillet on low heat for a few minutes. Be careful to not burn the spices.
Check out the full recipe for your toasted spices pumpkin soup here.
Vegan Pumpkin Soup
The last recipe on this list is quite unique. It uses maple syrup to sweeten the soup, along with a dash of cayenne pepper for those who like a kick of spice.
As the base for this soup, the chef uses vegetable broth rather than chicken broth. This is a great option for vegans and vegetarians.
Eat them with the shell.
The shell of the pumpkin seed is a great source of fiber, and research has shown that high fiber promotes heart health and reduces blood pressure, among other health benefits.
Eat them without the shell.
Some people may not like the taste and texture of the shell. If you fit that description, no worries. The seeds are healthy to eat without the shell too. The easiest way to shell pumpkin seeds is to use a seed cracking tool, which you can find on Amazon here at an affordable price. There are many different options for these tools, but most are reliable. If you don’t want to purchase a seed cracking tool, it’s easy enough to use your teeth to make one crack in the seed. Then you can remove the shell. It is not very hard so it won’t hurt your teeth in any way.
Eat them raw, straight from the pumpkin.
The simplest way to eat pumpkin seeds is to eat them raw. Before you do, be sure to wash them off in a strainer because the guts of the pumpkin may alter the taste. Also, note that pumpkin seeds have a pale orange shell. The shell is nutritious to eat, but you might want to try the seeds without the shell too.
Benefits of Pumpkin Seeds
Pumpkin seeds contain a wide variety of nutrients, including but not limited to zinc, magnesium, calcium, potassium, and fatty acids.
High in Zinc
Zinc is a nutrient that you don’t need a lot of, but a little goes a long way. It helps make DNA and protein and boosts the immune system, among other benefits.
High in Magnesium
Pumpkin seeds also contain a hearty amount of magnesium. In fact, it is top on the list of foods that contain magnesium. Research from the U.S. Department of Health and Human Services has shown that magnesium improves heart health, bone health, and reduces the risk of diabetes by lowering blood sugar levels. It reduces the risk of hypertension, heart disease, and osteoporosis.
High in Fiber
Magnesium is a great source of fiber, which is widely known to improve heart health and reduce the risk of obesity.
According to Nutrition Reviews, a renowned nutrition and dietary journal:
“Individuals with high intakes of dietary fiber appear to be at significantly lower risk for developing coronary heart disease, stroke, hypertension, diabetes, obesity, and certain gastrointestinal diseases. Increasing fiber intake lowers blood pressure and serum cholesterol levels.”
Consistent consumption of pumpkin seeds will contribute to reducing the risk of the diseases and conditions described above, but pumpkin seeds alone won’t prevent them.
May Facilitate Weight Loss
A healthy balance of zinc, magnesium, fiber, potassium, and calcium which can be found in pumpkin seeds may help promote weight loss. But, you must keep your calorie intake in check as well.
Before making significant changes to your diet, seek medical advice and consult a doctor or nutritionist.
How do you eat pumpkin seeds for best results?
The most popular way to eat pumpkin seeds is to roast them. They are also commonly eaten raw. For the best results, buy a fresh pumpkin from the store in the fall. The harvest season for pumpkins is during September and October, so you can find your freshest pumpkins at that time.
Pumpkin seeds from fresh pumpkins are rich in fat – particularly healthy fatty acids.
Store-bought pumpkin seeds are preserved with additives and heavily salted, which dehydrates your cells, so they are not healthy to eat over a long period of time.
How do you crack pumpkin seeds?
To crack pumpkin seeds, hold the tip of the seed with two fingers and bite it gently until you hear a crack. Then, remove the shell and enjoy. You can also use a seed cracking tool.
Is it OK to eat pumpkin seeds every day?
Yes, but be mindful of how many servings you eat. One to two servings is probably sufficient for most people since each serving has a high daily percentage of essential nutrients like zinc, magnesium, and potassium. They are also high in fiber which reduces the risk of heart disease and lowers cholesterol levels.
What are pumpkin seeds good for?
There are several different ways you can use pumpkin seeds.
- Salads
- Bread
- Soup
- Trail Mix
- Granola
- Cookies
- Pesto
- Hummus
- Pumpkin spice
Which is the best time to eat pumpkin seeds?
October. Halloween is coming, so pumpkins will be all over the stores. You can buy your own pumpkin and scoop out the seeds
How many pumpkin seeds should I eat daily?
One to two servings or less. Pumpkin seeds have a serving size of one ounce, which is equal to about 80 seeds.
Can eating pumpkin seed shells hurt you?
No. Pumpkin seed shells are a natural part of the pumpkin seed. They are high in fiber, which has numerous health benefits including reducing the risk of heart problems and obesity.
If you eat too much fiber, it may be difficult to digest, but it is not harmful to eat the shells.
That concludes our article on how to eat pumpkin seeds. When used in moderation, they are a healthy addition to your diet. Once you buy your pumpkin and scoop the seeds out, remember to put it to good use!
If you’re looking for everything fall and Halloween, you’ve come to the right place. Take a look at some of our seasonal content below.