How to Cook a Pumpkin: Roasted Pumpkin Seeds (Part 3)


Roasted pumpkin seeds are arguably the star of the show when it comes to cooking a whole pumpkin. Although, I will have to admit pumpkin soup has stolen my heart (missed it? Click for part one and part two). In this post you’ll learn why pumpkin seeds are good for us, and how to roast them – from the cleaning process all the way through dehydrating your seeds. 

Roasted Pumpkin Seeds: how to soak, dehydrate, and roast pumpkin seeds #paleo #glutenfree #keto

Pumpkin seeds are good for us!

Pumpkin seeds have antioxidants, which boost your health. They help take out the crap your body doesn’t need and aid in fighting disease.

These yummy, powerful seeds contain micronutrients like magnesium, manganese, copper and zinc… just to name a few. We need these minerals for our bodies to perform basic functions (like healthy poops) and keep us balanced. Especially when healing from any type of disease or battling an autoimmune condition.

Healthy fats and fiber! Our bodies need balanced fats for a ton of reasons – just to throw one out there: to absorb fat soluble vitamins, including that vitamin D we hear so much about [I talk about fat a little more here]. Fiber helps keep our insides clean and helps us poop regularly. I know you weren’t expecting to read so much about poop when you clicked for a recipe about pumpkin seeds, but here we are.

Why do some people avoid nuts and seeds?

So I told you about the benefits of pumpkin seeds, but I know you’ve heard some things about avoiding them. Nuts, seeds, and legumes (which I don’t recommend eating) contain antinutrients – things called phytic acid and lectins. These are inflammatory compounds that our body recognizes as a type of toxin. Not the best option for our beautiful bodies.

Reduce those Antinutrients!

The good news is we can have our cake and eat it too. Seeds. I mean seeds. No cake here. To reduce antinutrients, all we have to do is soak our pumpkin seeds!

Pumpkin Seeds and Guts

What you will want to do is soak your pumpkin seeds in some water overnight. Here’s how:

  1. Separate the seeds from the guts, if you haven’t done so already
  2. Rinse the seeds and get the slime off. I like to use a colander.
  3. Put them in a glass jar, covered with filtered water – enough just to cover the seeds and add some salt (sea salt is best, and I like to use a repurposed salsa jar)
  4. Let the jar sit for at least 8 hours – overnight is a great option.
  5. Rinse and drain the seeds with filtered water. DO NOT keep the water that it was soaked in. Gross.

Pumpkin Seeds: how to soak, dehydrate, and roast pumpkin seeds #paleo #glutenfree #keto

Dehydration nation

After you have soaked your pumpkin seeds, you need to dehydrate them. I recommend a dehydrator (you can do nuts for nut butter, dried fruits, and tons of other things – I have one like this). If you have a dehydrator, you will leave your pumpkin seeds in there on a setting at 105 degrees (or whatever yours has closest to that) for 12 hours. If you don’t have a dehydrator, use the lowest temperature setting on your oven, and shorten the time.

Roasted Pumpkin Seeds: how to soak, dehydrate, and roast pumpkin seeds #paleo #glutenfree #keto
Once your seeds are dehydrated, you can add some seasonings and eat them raw, or you can enjoy a crunchy snack and roast them! Below is my favorite recipe and some shopping links for must-haves in your kitchen. If you loved this post so much you want to work with me, learn more here. If you’re new here, get to know me on my about me page. What’s your favorite way to roast pumpkin seeds? Leave me a comment!

Let’s roast some seeds!

Roasted Pumpkin Seeds
Paleo, keto, gluten free, dairy free pumpkin seeds
Write a review
Cook Time
15 min
Cook Time
15 min
121 calories
1 g
12 g
13 g
0 g
5 g
16 g
175 g
0 g
0 g
7 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 121
Calories from Fat 116
% Daily Value *
Total Fat 13g
Saturated Fat 5g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 6g
Cholesterol 12mg
Sodium 175mg
Total Carbohydrates 1g
Dietary Fiber 1g
Sugars 0g
Protein 0g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. Pumpkin seeds from one small pumpkin (about 1 cup ish)
  2. 1 tbs bacon grease
  3. Sea Salt
  4. Pepper
  1. 1. Soak pumpkin seeds (directions in post)
  2. 2. Dehydrate pumpkin seeds
  3. 3. Preheat oven to 350 degrees*
  4. 4. Melt bacon grease in pan on stove
  5. 5. Mix pumpkin seeds into bacon grease with salt and pepper until coated, then pour onto ungreased, rimmed baking sheet
  6. 6. Cook in oven for 15 minutes!
  1. *if you REALLY want to preserve the nutrients in your seeds, you can toast at 185 degrees for 20-30 minutes. But I like 'em real toasty.
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