Fall means indulging in all the flavors of the season, but all of those pies, pastries, cobblers, and Halloween candy aren’t exactly the most diet-friendly snacks. For the lighter side of fall foods, be sure to roast the pumpkin seeds you pulled from your Jack-O-Lantern‘s. Pumpkin seeds are high in magnesium, potassium, calcium and so much more. But just because pumpkin seeds are healthy doesn’t have to mean they taste healthy. Here are three pumpkin seed recipes that are anything but bland.


Garlic Parmesan

These savory seeds are great tossed on salads or served as a snack all on their own.

Ingredients

  • 2 cups pumpkin seeds (Run seeds through cold water to remove from stringy pulp, then dry them out overnight, or place in the oven on a well-greased baking sheet on low heat for 30 minutes.)
  • 2 tbsp extra virgin olive oil
  • 1/2 cup fresh grated Parmesan cheese
  • 2 tsp garlic powder
  • 1/2 tsp salt

Directions

  1. Preheat oven to 300ºF.
  2. Line a baking sheet with parchment paper.
  3. In a small bowl, combine garlic powder, cheese, and salt. Set aside.
  4. Toss seeds with olive oil until well-coated. Then toss with seasoning mixture.
  5. Spread evenly on parchment-lined baking sheet.
  6. Bake for 10 to 12 minutes, or until lightly browned.
  7. Let cool for a few minutes before serving.

Buffalo Ranch

Because everything is better with ranch.

Ingredients

  • 2 cups pumpkin seeds
  • 1 tbsp butter
  • 1 tbsp buffalo wing sauce
  • 1 1/2 tbsp ranch seasoning

Directions

  1. Preheat oven to 275ºF. Line baking sheet with parchment paper.
  2. Spread pumpkin seeds in single layer on baking sheet and roast for20 minutes. Let cool 5 minutes.
  3. Melt butter in microwave. Mix melted butter with buffalo sauce.
  4. Toss pumpkin seeds in buffalo mixture until evenly coated. Then toss in ranch seasoning.
  5. Spread seeds back out on parchment-lined baking sheet. Roast for 4-5 more minutes, or until the sauce has dried.
  6. Let cool for a few minutes before serving.

Note: You can also used dry buffalo rub instead of sauce. Just mix 1 tbsp of dry buffalo seasoning with dry ranch and toss butter-coated seeds. Cook for about 2-3 minutes.


Cinnamon sugar

Satisfy your sweet tooth with a delightful cinnamon sugar treat. Yes, sugar isn’t necessarily healthy, but this recipe is so much healthier than many of the other fall snack alternatives. You’ll still come out ahead.

Ingredients

  • 2 tbsp butter
  • 2 cups pumpkin seeds (Run seeds through cold water to remove from stringy pulp, then dry them very well.)
  • 1 tsp cinnamon
  • 1 tbsp sugar

Directions

  1. Preheat oven to 350ºF.
  2. In a small bowl, combine cinnamon and sugar.
  3. Line a baking sheet with parchment paper and set aside.
  4. Melt butter in microwave; being careful not to brown or burn it.
  5. Toss pumpkin seeds in melted butter until coated. Then toss in cinnamon sugar mix.
  6. Spread seeds out on parchment-line baking sheet.
  7. Roast seeds for about 25 minutes or until lightly browned.
  8. Let cool for a few minutes before serving.

Also see: 12 fun facts you never knew about pumpkins.


For ingredients and cooking supplies, everybodyshops.com

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Author

Meghan is a full-time writer exploring the fun facts behind food. She lives a healthy lifestyle but lives for breakfast, dessert and anything with marinara. She’s thrown away just as many meals as she’s proud of.