Pumpkin Seeds 4 ways

I absolutely love carving a pumpkin every year, it reminds me of being a child and it's just fun! The best part though is the seeds! Pumpkin seeds are so nutritious! They are an incredible source of protein, fibre, magnesium, zinc and iron. I recommend even outside of spooky season to be adding pumpkin seeds to your meals :) Throw them on top of smoothies, stir-fry's, salads, on anything really, or enjoy them as a snack.

This year I decided to make the following flavours: cinnamon sugar, salt + pepper, spicy + sweet and dill pickle! The method is the same for all of the seeds, it's only the ingredients that they are coated in that changes. You can use whatever oil you have on hand and I encourage you to come up with some fun flavours! These amounts are for 1/2 a cup of seeds, adjust as needed.

Cinnamon Sugar

2 tsp cinnamon

2 tsp brown sugar

2 tsp avocado oil

Salt + Pepper

1/2 tsp salt

1/2 tsp pepper

2 tsp avocado oil

Spicy + Sweet

1/2 tsp cayenne pepper

1 tsp brown sugar

2 tsp avocado oil

Dill Pickle

1 tsp garlic powder

1 tsp dried dill

1/4 tsp salt

2 tsp avocado oil


First, you'll need a pumpkin and to remove the seeds! :) Have FUN!

Next, clean and dry the seeds, they can be slightly wet, they will work best if they are completely dry so feel free to leave them overnight. I didn't ;) I just pat them dry to remove any excess water.

When you are ready to bake your seeds, heat oven to 300 F you want them to bake really low and slow.

Then place your flavour ingredients in a bowl and throw in your seeds. Coat well.

On parchment paper or tin foil, spread your seeds out. Bake for 10 min increments, they shouldn't take longer than 20 mins. Watch them closely, it's worth it! :)

Then enjoy as a snack or on top of your delicious meals!

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Emily Manuel, B.A, RHN, CYT

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