Sweet and Salty Pumpkin Seeds

Just in time for Halloween, this recipe is a great way to use up those nutrient rich seeds left over from carving. The salty and sweet flavor combination complements the seeds beautifully, making for a crunchy, delicious snack that is also great for you. And this recipe is beyond easy, taking all of ten minutes to make from start to finish. After trying pumpkin seeds in the oven a few times, we discovered that it was just as easy to simply sautée them. The result: an extra quick and easy recipe! It’s a great thing when nutrition, taste and convenience go together!

So, please, please don’t throw out those pumpkin seeds! These little gems are fantastic sources of magnesium, zinc, plant-based protein, and antioxidants (to name just a few!) and therefore offer a wide range of health benefits. Personally, I love them because, as someone with a nut allergy, I’m always looking for alternative sources of the protein and nutrients found in nuts. Solution: pumpkin seeds!

Sweet and Salty Pumpkin Seeds

Yield: 2 cups


2 cups of raw pumpkin seeds

2 tbs of olive oil

2 tbs of honey

1/2 tsp of freshly ground sea salt


In a small mixing bowl, toss all the ingredients together until the seeds are well coated.

In a deep pot over medium heat, sautée the seeds until they have finished popping and have browned slightly, about 5 minutes. Be sure to move them constantly to prevent sticking or burning. And be careful not to lose any, because they are serious jumpers! We learned that the hard way the first time! 😉

Transfer the seeds to a cookie sheet and spread them out evenly to cool, breaking up any that are stuck together.


4 thoughts on “Sweet and Salty Pumpkin Seeds

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