• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Kathy's Vegan Kitchen
  • Recipes
  • Categories
    • Vegan Entrees
    • Breakfast
    • Sandwiches
    • Small Bites
    • Vegan Desserts
    • Sauces, Dips & Dressings
    • Vegan Sides
    • Soups
    • Salads
    • How-To
    • Our Vegan Life
  • Vegan Reviews
    • Best Vegan Meal Delivery Service
    • Purple Carrot Review
    • Veestro Review
    • Fresh N’ Lean Review
  • About
  • TOP 50 EBOOK
    • Email
    • Facebook
    • Instagram
    • Pinterest
menu icon
go to homepage
  • ABOUT
  • RECIPES
  • COMFORT FOOD
  • COOKBOOK
    • Facebook
    • Instagram
    • Pinterest
  • subscribe
    search icon
    Homepage link
    • ABOUT
    • RECIPES
    • COMFORT FOOD
    • COOKBOOK
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home / Recipes / Small Bites

    Roasted Pumpkin Seeds

    Published: Oct 26, 2021 · Modified: Sep 9, 2022 by Kathy Carmichael · This post may contain affiliate links.

    23 shares
    • Share
    • Tweet
    Jump to Recipe Print Recipe

    When I was a kid, I remember pumpkin seeds being one of the best parts of Halloween. I loved pulling the "goop" from the pumpkin so that we could separate the seeds. Then, my mom roasted them, and we ate them as a snack.

    Pumpkin seeds are high in magnesium, iron, and zinc. This source of plant protein is high in antioxidants and is said to improve the immune system and heart health.

    At the time, I didn't know pumpkin seeds were a healthy snack. If my mom had told us that, we probably wouldn't have eaten them by the handfuls.

    HOW TO MAKE ROASTED PUMPKIN SEEDS WITHOUT OIL

    Although most recipes for simple roasted pumpkin seeds require oil and cooking spray, pumpkins seeds are easy to make without both.

    Recently, I made Pumpkin Rigatoni for dinner. So, I was faced with the "goop" inside the pumpkin and decided to roast the seeds. I haven't roasted pumpkin seeds in years, so I wondered what would happen if I didn't use oil.

    Instead of drying them overnight as my mom did, I rinsed them and roasted them right away. I also used my Crisper Copper Pan. This way, the seeds could roast vented.

    THE PROCESS OF MAKING OIL-FREE ROASTED PUMPKIN SEEDS IS EASY

    • Pick the seeds from the inside of the pumpkin, taking away the pumpkin fresh.
    • Rinse the seeds, but do not dry the seed
    • Just shake off excess water; this way, the seasoning you choose will stick on the seeds (I used garlic salt)
    • Then roast them in the oven or the air-frier

    As a result, you will have a bowl full of tasty, crunchy pumpkin seeds without any oil! 

    IF YOU ARE LOOKING FOR OTHER PUMPKIN RECIPES FOR THE SEASON...

    • Vegan Pumpkin Crack Dip
    • Pumpkin Spice Bread
    • Roasted Pumpkin Vinaigrette
    • Mini Vegan Pumpkin Pies
    • Pumpkin Rigatoni

    📖 Recipe

    No Oil Roasted Pumpkin Seeds

    Kathy Carmichael
    Try a Halloween healthy snack without any oil! Pumpkin seeds are easy to make in a few short minutes with your favorite seasoning. Baked in the oven or new air-fryer directions provided.
    4.50 from 2 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 30 mins
    Total Time 40 mins
    Course Small Bites
    Cuisine American
    Servings 10 servings
    Calories 36 kcal

    Equipment

    • GoWISE USA 1700-Watt 5.8-QT 8-in-1 Digital Air Fryer with Recipe Book, Black

    Ingredients
      

    • 1 cup pumpkin seeds
    • garlic salt to taste

    Instructions
     

    Oven directions

    • Preheat oven to 350 degrees
    • Remove pumpkin flesh from seeds; rinse seeds but do not pat dry; just shake off the extra water.
    • Lay the seeds on a non-stick pan or a Crisper Copper Pan  in a single layer (just shake a little)
    • Sprinkle with garlic salt or any seasoning you prefer
    • Bake for 30 minutes or until brown and crisp
    • Allow cooling
    • Pour into a cute Halloween bowl
    • Great as a snack or on top of salads or soups

    Air frier Directions

    • Spread the seeds in the fryer basket evenly.
    • Cook at 360F for 10-15 minutes. Shake the basket half way through for even roasting.
    • After they are done, take out and check whether they are crisp to your liking. If not, air fry them for additional 3-5 minutes.
    • Let them cool, adjust the seasoning to your taste and enjoy the snack

    Notes

    Although most recipes for simple roasted pumpkin seeds require oil and cooking spray, pumpkins seeds are easy to make without both.
    Recently, I made Pumpkin Rigatoni for dinner. So, I was faced with the "goop" inside the pumpkin and decided to roast the seeds. I haven't roasted pumpkin seeds in years, so I wondered what would happen if I didn't use oil.
    Instead of drying them overnight as my mom did, I rinsed them and roasted them right away. I also used my Crisper Copper Pan. This way, the seeds could roast vented.

    Nutrition

    Calories: 36kcalCarbohydrates: 1gProtein: 2gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 1gTrans Fat: 0.004gSodium: 0.4mgPotassium: 52mgFiber: 0.4gSugar: 0.1gVitamin A: 1IUVitamin C: 0.1mgCalcium: 3mgIron: 1mg
    Tried our recipe?Let us know how it was!
    Kathy Carmichael

    Hi! My name is Kathy, I am a retired high school English teacher & vegan enthusiast and blogger. My entire blog is fully plant-based vegan. I truly believe what we eat & how we live determines our health & the preservation of our planet! 🙂

    www.kathysvegankitchen.com/about-me/

    More Small Bites

    • Mediterranean Potato Recipe
      Mediterranean Potatoes
    • buffalo potato recipe
      Buffalo Potatoes
    • dill pickle chips recipe
      Dill Pickle Chips
    • chickpea fritter recipes
      Chickpea Fritters

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

    1. Anonymous

      October 30, 2020 at 12:16 pm

      5 stars

      Reply

    Primary Sidebar

    Hi, I'm Kathy! I love creating delicious whole foods plant-based recipes. I believe what we eat & how we live determines our health & the preservation of our planet!

    More about me →

    Vegan Comfort Food

    • lentil meatloaf
      Vegan Meatloaf
    • Vegan Crunchwrap Supreme
      Vegan Crunchwrap Supreme
    • vegan goulash recipe
      Vegan Goulash
    • vegan drunken noodles recipe
      Vegan Drunken Noodles
    • vegan chicken salad recipe
      Vegan Chicken Salad
    • BEET BURGER
      Beet Burger

    Top 50 Recipes Cookbook

    Popular

    • vegans tir fry recipe
      Vegan Stir Fry
    • mango salad
      Mango Salad
    • lentil meatloaf
      Vegan Meatloaf
    • vegan chicken salad recipe
      Vegan Chicken Salad
    • Bean Salad With Oil Free Dressing
    • vegan drunken noodles recipe
      Vegan Drunken Noodles

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions
    • Accessibility Statement
    • Affiliate Policy

    Cookbook

    • My Top 50 Recipe Cookbook!

    Contact

    • Contact
    • About Me
    • Work With Me

    As an Amazon Associate I earn from qualifying purchases. Made with ♥️ in Arizona.

    Copyright © Kathy's Vegan Kitchen :)

    23 shares