Roasted Pepitas (pumpkin seeds)

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Roasted pepitas (also known as pumpkin seeds) are a simple nutrient-dense savory snack that is quite moreish and great in lunch boxes.

A glass jar filled with roasted pepitas

Why This Recipe Works

  • Easy 3-ingredient recipe
  • Nut-free, which is perfect for allergy families and great for lunchboxes
  • Pumpkin seeds are nutrient dense: Rich in plant-based protein, a good source of Magnesium, Phosporus, monounsaturated fat and omega-6 fatty acids.

Ingredients you will need

To make my roasted pepitas you will need:

  • pumpkin kernels (hulled pumpkin seeds)
  • olive oil
  • salt
The ingredients to make the the pepitas

Ingredients Notes & Substitutions

  • Pepitas are hulled pumpkin seeds, they are green in colour and may be known as pumpkin kernels.
  • Olive oil: I like to use extra virgin olive oil when I roast my pepitas, but you can use your favourite oil. Avocado oil is also lovely,
  • Other flavorings: I enjoy my toasted pumpkin seeds with a little salt, but you can always try some other flavors: herbs, curry powder, garlic powder, chilli powder or flakes, or you can use my honey roasted sunflower seeds recipe to create a sweet pepita!

I am an ambassador for Countdown supermarket, they support my blog by providing ingredients for recipe creation and testing. I used natural pumpkin kernels and Macro extra virgin olive oil from their range in this recipe.

Step-by-step instructions

Below are illustrated step-by-step instructions to make my roasted pepitas recipe, if you prefer just the written instructions then head straight to the printable recipe card below.

Prep Preheat your oven to 180 degrees Celsius. This is 350 F

Step one: In a mixing bowl combine the pepitas and oil. Stir them around until the pepitas are all coated in oil.

In a small glass mixing bowl fill with green seeds

Step two: Stir in the salt

A small glass bowl filled with green seeds with a wooden mixing spoon with a blue measuring spoon

Step three: Line a baking sheet, and spread the oiled and seasoned pepitas out in a single lyaer on the tray.

Oven tray with tan silicone mat with seeds ready to roast.

Step four: Bake for 5 minutes, remove the tray stir the pepitas so they turn over, return the tray to the oven and bake for another 5-10 minutes.

Toasted pumpkin seeds on a lined baking sheet.

Step five: Store in a glass jar in the pantry.

Enjoy!


Close up of toasted pepitas on a baking sheet.

Top Tips

Here is how you can make roasted pepitas perfectly every time!

  • Besure to check your pepitas every 5 minutes of cook time or so, becuase an overdone roasted pumpkin seed looses its delciousness.
  • Try your toasted pepitas in salads, they provide a lovely crunch.
  • My kids love them in their lunch boxes
  • Try adding them to homemade trail mix.
A stainless steel bento box packed with pumpkin seeds, fruits, vegetables, sandwich and crackers.

FAQs

What are the difference between pepitas and pumpkin seeds?

Pepitas are pumpkin seeds that have had their hulls remvoed. They are green in colour and are also known as pumpkin kernels.

Are roasted pepitas good for you?

Including nuts and seeds in your diet is considered to be nutritionally beneficial. Pepitas are a good source of magnesium and add plant based protein, fibre and healthy fats to a balanced diet.

A small ceramic bowl filled with roasted pepitas.
A hand picking up roasted pepita seeds from a small ceramic bowls.

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A jar of roasted pepitas on a marble bench, some pepitas have spilled onto the bench.

Roasted Pepitas

Roasted pepitas are a nutritious plant based snack perfect for kids and lunchboxes.
Print Pin Rate
Course: Snack
Cuisine: Western
Keyword: roasted pepitas, roasted pumpkin seeds, roasted pumpkin kernels, roasted pepitas nz
Diet: Dairy Free, Egg Free, Gluten free, Vegan
Servings: 15 servings
Calories: 68kcal

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Ingredients

  • 2 ½ cups pumpkin seeds 400 grams
  • 1 Tablespoon olive oil
  • 1 teaspoon salt

Instructions

  • Preheat your oven to 180 degrees Celsius. This is 350 F
  • In a mixing bowl combine the pepitas and oil. Stir them around until the pepitas are all coated in oil.
  • Stir in the salt
  • Line a baking tray, and spread the oiled and seasoned pepitas out in a single layer on the tray.
  • Bake for 5 minutes, remove the tray stir the pepitas so they turn over, return the tray to the oven and bake for another 5-10 minutes.
  • Store in a glass jar in the pantry.

Notes

  • Be sure to check your pepitas every 5 minutes of cook time or so, because an overdone roasted pumpkin seed looses its deliciousness.
  • Try your toasted pepitas in salads, they provide a lovely crunch.
  • My kids love them in their lunch boxes
  • Try adding them to homemade trail mix.

Ingredient Notes

  • Pepitas are hulled pumpkin seeds, they are green in colour and may be known as pumpkin kernels.
  • Olive oil: I like to use extra virgin olive oil when I roast my pepitas, but you can use your favourite oil. Avocado oil is also lovely,
  • Other flavorings: I enjoy my toasted pumpkin seeds with a little salt, but you can always try some other flavors: herbs, curry powder, garlic powder, chilli powder or flakes, or you can use my honey roasted sunflower seeds recipe to create a sweet pepita!

Nutrition

Serving: 1Tablespoon | Calories: 68kcal | Carbohydrates: 1g | Protein: 3g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 2g | Trans Fat: 0.01g | Sodium: 156mg | Potassium: 86mg | Fiber: 1g | Sugar: 0.1g | Vitamin A: 2IU | Vitamin C: 0.2mg | Calcium: 5mg | Iron: 1mg

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