Fall is the ideal time to whip up a batch of crispy seasoned pepitas. Making roasted pepitas at home is quick and easy—our basic snack recipe requires just 2 ingredients. We're also sharing two roasted pepita seasoning recipes including a savory and sweet version.
What Are Pepitas?
Pepitas are pumpkin seeds that have had their white shells removed, or hulled. The dark green seeds have a nutty, delicately sweet flavor that’s enhanced by toasting. Choose raw, hulled, and unsalted pepitas. You’ll find them in health food sections of larger grocery stores, where they are often labeled as “pumpkin seeds.”
Test Kitchen Tip: For this recipe, we used raw hull-less pepita seeds from the Kakai variety of pumpkin, which grow naturally hull-less seeds without the tough white shells you see on the seeds inside jack-o’-lanterns. You can also use purchased pre-roasted hull-less pepitas in this recipe instead.
Ingredients
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1 tbsp olive oil
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2 cups raw pepitas (pumpkin seeds)
Directions
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Preheat oven to 350°F. Toss pepitas and olive oil in a bowl to coat. Spread pepitas evenly in a 15×10-inch baking pan.
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Bake, stirring once, until pepitas are toasted and golden, 12 to 15 minutes. Cool completely in pan on a wire rack.
Roasted Pepitas Recipe Variations
- Mustard-Thyme Pub-Style Roasted Pepitas: Follow the basic directions for making roasted pepitas, but prior to adding the pepitas to the roasting pan toss with the following spice mix: 1 1/2 tsp. dried thyme, crushed 1 tsp. dry mustard, 1/2 tsp. salt, 1/2 tsp. paprika, and 1/8 tsp. cayenne pepper. Makes 8 servings (1/4 cup each). per serving 89 cal., 5 g fat (1 g sat. fat), 0 mg chol., 148 mg sodium, 9 g carb., 3 g fiber, 0 g sugars, 3 g pro.
- Sweet Spiced-Honey Roasted Pepitas: To make sweet roasted pepitas, toss them in the following mix along with the olive oil above: 2 Tbsp. honey, 3/4 tsp. ground cinnamon, 1/2 tsp. salt, and 1/2 tsp. ground allspice. Roast for 10 to 12 minutes at 350°F. Makes 8 servings (1/4 cup each). per serving 103 cal., 5 g fat (1 g sat. fat), 0 mg chol., 143 mg sodium, 13 g carb., 3 g fiber, 4 g sugars, 3 g pro.
Nutrition Facts (per serving)
| 184 | Calories |
| 16g | Fat |
| 4g | Carbs |
| 9g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe 8 | |
| Calories 184.2 | |
| % Daily Value * | |
| Total Fat 16.2g | 21% |
| Saturated Fat 2.8g | 14% |
| Cholesterol 0mg | 0% |
| Sodium 5.3mg | 0% |
| Total Carbohydrate 4.3g | 2% |
| Dietary Fiber 1.9g | 7% |
| Total Sugars 0.4g | |
| Protein 8.8g | 18% |
| Vitamin D 0mcg | 0% |
| Vitamin C 0.5mg | 1% |
| Calcium 15.4mg | 1% |
| Iron 2.4mg | 13% |
| Potassium 232.5mg | 5% |
| Fatty acids, total trans 0g | |
| Vitamin D 0IU | |
| Alanine 0.4g | |
| Arginine 1.6g | |
| Ash 1.3g | |
| Aspartic acid 0.9g | |
| Caffeine 0mg | |
| Carotene, alpha 0.3mcg | |
| Choline, total 18.6mg | |
| Copper, Cu 0.4mg | |
| Cystine 0.1g | |
| Energy 770.7kJ | |
| Folate, total 16.8mcg | |
| Glutamic acid 1.8g | |
| Glycine 0.5g | |
| Histidine 0.2g | |
| Isoleucine 0.4g | |
| Leucine 0.7g | |
| Lysine 0.4g | |
| Methionine 0.2g | |
| Magnesium, Mg 162.2mg | |
| Manganese, Mn 1.3mg | |
| Niacin 1.3mg | |
| Phosphorus, P 346.3mg | |
| Pantothenic acid 0.2mg | |
| Phenylalanine 0.5g | |
| Phytosterols 3.7mg | |
| Proline 0.4g | |
| Retinol 0mcg | |
| Selenium, Se 2.8mcg | |
| Serine 0.5g | |
| Starch 0.2g | |
| Theobromine 0mg | |
| Threonine 0.3g | |
| Vitamin E (alpha-tocopherol) 0.4mg | |
| Tryptophan 0.2g | |
| Tyrosine 0.3g | |
| Valine 0.5g | |
| Vitamin A, IU 2.4IU | |
| Vitamin A, RAE 0mcg | |
| Vitamin B-12 0mcg | |
| Vitamin B-6 0mg | |
| Vitamin K (phylloquinone) 2.3mcg | |
| Water 0.6g | |
| Zinc, Zn 2.3mg | |
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
