In the kitchen with Kelley: Toasted pumpkin seeds

Fall is my favorite time of year. And one of my favorite activities is picking out a pumpkin at the local pumpkin patch. Since I was a child, it’s been an annual tradition to cut the top out of a pumpkin, scoop out the seeds and toast the seeds in the oven for a tasty crunchy snack.

It wasn’t until I was an adult that I found out “pumpkin seeds contain 5 grams of protein and fiber per 1-ounce serving and are a good source of zinc and magnesium.” That’s important because a zinc deficiency has long-reaching effects on your health. If you’re not sure about your levels, there’s an easy at home zinc deficiency test you can do to find out.

Let the pumpkin carving begin!

Toasted Pumpkin Seeds


1 1/2 cups pumpkin seeds
2 teaspoons olive oil
Sea salt


1. Preheat oven to 300 degrees F.
2. Clean seeds.
3. Toss seeds in a bowl with olive oil and sea salt.
4. Spread the seeds in a single layer on a baking sheet.
5. Bake for about 45 minutes or until golden brown. Stir occasionally.

Nutrition Facts

Toasted Pumpkin Seeds (6 serving)

Amount Per Serving
Calories 84.6, Total Fat 4.6 g, Saturated Fat 0.8 g, Polyunsaturated Fat 1.6 g, Monounsaturated Fat 2.1 g, Cholesterol 0.0 mg, Sodium 479.6 mg, Potassium 147.1 mg, Total Carbohydrate 8.6 g, Dietary Fiber 2.3 g, Sugars 0.0 g, Protein 3.0 g


Kelley Martin

By Kelley Martin

Kelley Martin is an award-winning journalist who has been covering the news for more than 20 years. She cooks for her family, and she shares recipes with the readers of Easy Health Options™.