Pumpkin seeds contain lots of important nutrients that can improve your health. Not only are pumpkin seeds delicious and healthy, but they are also very versatile and can be added to many different foods!
The best way to eat pumpkin seeds is in whichever way you think they taste the best! They can be added to smoothies or muffins, or roasted as a snack and brought on the go. There are tons of flavor options for this versatile, healthy seed.
Be creative and try out new ways to eat seeds. There are plenty of recipe ideas for preparing your own pumpkin seeds. Enjoy the process of experimenting and figuring out what you enjoy!
Read on for more information about the health benefits of pumpkin seeds, and tips for buying, storing and cooking them.
Health Benefits of Pumpkin Seeds
Pumpkin seeds are jam-packed with nutrients that can be beneficial to the entire body! Here are a few of those nutrients and how they can be beneficial.
- Pumpkin seeds are good sources of magnesium which is an important mineral in bone growth and strength. Magnesium is important for maintaining healthy blood cholesterol levels. Intake of magnesium has also been linked to lower incidence of Type 2 Diabetes.
- Pumpkin seeds contain Omega-3 fatty acids which have been shown to improve cholesterol levels, reduce inflammation, and decrease risk of heart attack and stroke. Fatty fish are another great source of Omega-3’s!
- Seeds are great sources of fiber! Fiber helps keep your digestive system regulated and also helps you feel more full and satisfied after eating.
- Zinc is another mineral found in pumpkin seeds. Zinc is especially important for maintaining a healthy immune system.
- Antioxidants are another amazing benefit of eating pumpkin seeds! Antioxidants can help to reduce inflammation in the body and help neutralize invaders in the body that could go around causing harm.
Tips for Eating Pumpkin Seeds
My number one tip for eating pumpkin seeds is to experiment and find what you like! Here are a few ways you could try to include more pumpkin seeds in your diet.
- Add them to muffin batter and bake them in for a nice texture and more satisfying muffin.
- Top oatmeal with pumpkin seeds for added fiber and healthy fats. You could also add nuts, peanut butter, milk, or other seeds for more nutrients!
- If you make homemade protein balls, pumpkin seeds are an easy thing to add.
- Pumpkin seeds can be added to homemade granola to be eaten with greek yogurt and berries, or even just with milk as a cold cereal!
- Add pumpkin seeds to a smoothie
- Pumpkin seeds can be added to the batter of pancakes or waffles, or even used as a topping.
- Use a food processor to make pumpkin seed butter to spread onto toast or a bagel for breakfast
- Roast them and use them as a quick and easy snack. You could pair it with some cheese and fruit for some extra protein and carbohydrates.
- Add them to bread before it is baked. Maybe try a sweet bread with a cinnamon flavor.
- Add to salads or soups for an extra crunch and extra nutrients.
Where to Buy Pumpkin Seeds
Pumpkin seeds can be bought at almost any grocery store, and even at a gas station! They should be located by the other seeds and nuts so look in the snack section. Ask for assistance if you can’t find them.
Pumpkin seeds can be bought in their raw form or can be purchased already flavored and roasted. They can often be purchased in bulk from health food stores.
How to Store Pumpkin Seeds
Pre-packaged pumpkin seeds that you buy from the store can just be stored in the container they came in. Some will have a screw-on lid while others will be in a bag that you can close. Keep them stored in a cool dry place.
If you are making your own pumpkin seeds, it is best to store those in an airtight container in a cool, dry, place.
How to Cook With Pumpkin Seeds
Cooking with pumpkin seeds is super simple, especially when you buy them pre-packaged. Those can be added to all sorts of things like salads, soups, muffin batter, pancake and waffle batter, smoothies, yogurt, cereal, oatmeal and anything else you can think of!
If you choose to start with a whole pumpkin and prepare the seeds yourself, it will take a bit more work. However, you have a lot more control of what goes into your pumpkin seeds and deciding how your pumpkin seeds will taste, which can also be a benefit!
Roasted Pumpkin Seeds
If you choose to make your own pumpkin seeds, start by gutting a pumpkin. This might be something fun to do when you are already carving pumpkins for Halloween!
Do your best to separate the guts from the seeds (It will be a little slimy!). It may be helpful to rinse them in cold water to help separate the seeds from the rest of the guts.
To clean the seeds and season them, let them sit in a pot of boiling salt water for about 5-10 minutes. Then let them dry on a towel. You may need to let them sit overnight so that they get completely dry.
Then comes the fun part- seasoning them! Mix them in a bowl with a little bit of oil and whatever seasoning you want. Some people like ranch powder, chili powder, garlic powder, paprika, brown sugar, cinnamon, pumpkin spice, or just simple salt and pepper.
You might want to try different seasonings based on how you will eat them. If it is going in a soup, you might want to keep it simple with salt and pepper, but if it is going in a sweeter muffin, you might want to try something like cinnamon sugar!
Spread them in a thin, even layer on a baking sheet covered in parchment paper and roast at about 350 degrees for 10-25 minutes, or until they are golden around the edges and smelling yummy!
The cook time will depend on the amount of pumpkin seeds you are roasting and their size. You will likely need to take out the pan and stir the seeds during cooking.
Don’t worry if they don’t turn out perfect the first time you make them!
Air Fryer Pumpkin Seeds
If you have an air fryer, it can also be used to cook pumpkin seeds! The cleaning and seasoning process will be the same as if you were going to roast them in the oven. Again, make sure the seeds are all the way dry before cooking them in the air fryer.
Spread the seeds evenly on the bottom of the air fryer and cook at 360 degrees for about 10-15 minutes. Remove the basket about halfway through cooking and give it a good shake to keep everything cooking evenly.
What are You Waiting For?
Pumpkin seeds are a delicious source of minerals, fiber, healthy fats, and antioxidants. They are extremely versatile and can be great to snack or can be added to dishes or foods for extra nutrition and satisfaction. They can also be used with sweet and savory foods, and all you have to do is switch up the way they are seasoned!
There is not really a “best” way to eat pumpkin seeds, other than the way that tastes good to you! Be creative as you try to include pumpkin seeds in your diet and find what is most satisfying.
Resources
Gallagher A, Gallagher J. Easy roasted pumpkin seeds. Inspiredtaste.net.
Ware M. What are the health benefits of pumpkin seeds? Medicalnewstoday.com. Published July 24, 2018.
Fueling Teens is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Amazon.com. We also participate in other affiliate programs which compensate us for referring traffic.
