Pumpkin Seeds

That treat some of us had as a kid!  It doesn’t have to be seasonal – you can get raw pumpkin seeds at most bulk food sections of the grocery store.

Health Information


  • Knife and spoon if removing from pumpkin
  • Cookie sheet
  • Colander
  • Aluminum foil


  • Pumpkin seeds: raw or from pumpkin
  • Extra virgin olive oil


Food Preparation

  1. Cut a hole in the top of the pumpkin with a knife, making a lid
  2. Scoop out the mushy innards of the pumpkin
  3. Meticulously clean the seeds until there are no signs of pumpkin guts (burn risk).
  4. After picking off the strands, rinse the seeds with water in a colander
  5. Line the cookie sheet with aluminum foil
  6. Spread the seeds on the sheet
  7. Drizzle olive oil over seeds
  8. Optional: Add seasoning/salt


  1. Preheat oven at 160 – 170° F
  2. Cook for 10 minutes
  3. Remove from the oven to stir
  4. Cook for 5-10 minutes


  • Do not roast for more than 20 minutes – it changes the fat structure of the seeds
  • Roasting at temperatures of 194+°F (90+°C) are often required to bring out the full nut-like aromas and flavors in pumpkin seeds
  • Seeds can be ground in a coffee/spice grinder for easier incorporation in other recipes, like a topping for oatmeal (recipe)