We love this Toasted Pumpkin Seed recipe because it’s super easy and perfect for Kenya’s nut-free school. Whenever you have a craving for nuts, try this recipe instead!


Kenya’s school is “nut free”, so I’m always trying to come up with healthy snacks — that are also a good source of protein — using seeds. This recipe could not be any easier to make and kids love them! I whip up several cups worth at a time and keep them in bowls in our kitchen for everyone to munch on any time of the day. They also are a great addition to Kenya’s lunchbox.

Pumpkin seeds are one of the most nutritious of all seeds, high in magnesium, iron and zinc.

I got these “pepitas” (as pumpkin seeds are often labeled) at Trader Joe’s, but most groceries carry them. Just make sure to buy the ones that are already hulled (removed from the white shell that your likely most familiar with when digging seeds out of your pumpkin at Halloween time!).

No need to wear a costume to enjoy this snack. These toasted pumpkin seeds are a treat year round.


Toasted Pumpkin Seeds

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Servings: 1/2 cup
Cook Time 20 minutes
Total Time 20 minutes


  • 2 Cups pumpkin seeds
  • 1 Tbsp Braggs or Soy Sauce


  • Preheat oven to 350 degrees.
  • Combine the pumpkin seeds and Braggs or soy sauce in a bowl and stir to coat.
  • Place the seeds on a baking sheet and cook for 10 minutes.
  • Stir the seeds and cook another 10-15 minutes or until golden and crispy (make sure to keep an eye on them in the last few minutes of cooking so they don’t burn).
  • Cool and serve.


Calories: 390kcal | Carbohydrates: 8g | Protein: 21g | Fat: 34g | Sodium: 140mg | Fiber: 4g | Sugar: 1g
Did you make this recipe?Mention @Weelicious or tag #weelicious!

About the Author

Catherine is a mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.


  1. […] Roast the leftover pumpkin seeds from your jack-o-lantern endeavors. […]

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    […] Toasted pumpkin seeds […]

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  4. Also, if anyone is Gluten Free out there you can use Tamari. Tastes just like soy sauce without the wheat!

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    […] How to eat: Roasted as a snack, or sprinkled on salad. Weelicious Toasted Pumpkin Seeds […]

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