One of my favorite activities during the fall season is pumpkin carving…mostly because I love roasting the seeds! Believe it or not, these little fellas are packed full of nutrition. Two tablespoons of shelled pumpkin seeds contains ~112 calories, 10 grams of fat, 0 grams of carbohydrates, 6 grams of protein and they are a great source of zinc, magnesium, omega-3 fatty acids, antioxidants, fiber, and tryptophan. Tryptophan is that little amino acid protein that gets blamed at Thanskgiving for making everyone sleepy. A combination of these nutrients may help improve sleep, promote bone and heart health, and may aid in diabetes prevention and management. Pumpkin seeds can easily be incorporated into your diet by:

  • Sprinkling pumpkin seeds on top of a salad.
  • Making homemade granola with a mixture of nuts, dried fruit, and pumpkin seeds.
  • Making your own pumpkin seed butter by blending whole, raw pumpkin seeds in a food processor until smooth.
  • Roasting your pumpkin seeds.


Roasted Pumpkin Seeds


  • 1 cup pumpkin seeds
  • 2 tsp olive oil
  • 1 tsp salt
  • 1/2 tsp onion powder
  • 1/2 tsp parsley
  • 1/2 tsp garlic powder
  • 1/2 tsp dill
  • 1/4 tsp dry mustard
  • 1/4 tsp celery seed
  • 1/4 tsp paprika
  • 1/4 tsp black pepper


  1. Preheat oven to 300°F. In a bowl, combine all of the ingredients and spread evenly on a baking sheet.
  2. Roast in oven for ~20 minutes, stirring the seeds about halfway through. Let sit for ~5 minutes and enjoy the crackling sounds these little guys make while cooling!!