Roasted Pumpkin Seeds

Diet Tags

Gluten-Free, Dairy-Free, Vegetarian, Vegan, Pescatarian

Join us on a delicious and crunchy adventure with our roasted pumpkin seeds – a tasty snack that provides a pleasant taste and helps maintain healthy zinc levels.

Adequate zinc levels are crucial for overall well-being, and including nutrient-packed foods like pumpkin seeds in your diet can be a delightful and organic way to promote urinary zinc balance.

Recipe Benefits

  • Roasting pumpkin seeds can provide you with a natural source of zinc.
  • This mineral is essential for various bodily functions, including metabolism, wound healing, and support for the immune system.
  • Maintaining healthy zinc levels in your urine is crucial, as abnormal levels may indicate an imbalance.
  • Including these seeds in your diet can be a nutritious way to promote overall health and contribute to your zinc intake through whole foods.
  • When it comes to zinc, many people prefer it from natural food sources rather than supplements, as whole foods offer a range of nutrients and are less likely to cause imbalances.
  • By choosing to snack on pumpkin seeds, you can satisfy your cravings while prioritizing a nutrient-rich option that can help meet your daily zinc requirements.


Ingredients for 12 servings:

  • ¾ cup raw pumpkin seeds
  • 1 tablespoon olive oil
  • ½ teaspoon salt
  • ¼ teaspoon garlic powder
  • ⅛ teaspoon pepper


  1. Preheat the oven to 177ºC.
  2. Rinse the pumpkin seeds in a colander to remove any pulp or fibers, then dry them with a towel.
  3. Mix the pumpkin seeds, olive oil, salt, garlic powder, paprika (if using), and black pepper in a small bowl.
  4. Lightly grease a sheet pan with olive oil, then spread the seasoned pumpkin seeds evenly on the pan.
  5. Roast the seeds in the oven for 12 to 15 minutes, stirring every 5 minutes to ensure even toasting. Check for doneness by tasting a seed for crunchiness.
  6. Once the seeds are toasted and crunchy, transfer them to a bowl to cool down.

Nutritional Information

Per serving:

  • Calories: 49.4 kcal
  • Protein: 1.85 g
  • Fat: 4.6 g
  • Carbohydrates: 1.2 g
  • Fiber: 0.6 g
  • Zinc: 0.5 mg

Based on Nutrisurvey


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