Roasted Pepitas, or shelled pumpkin seeds, are naturally high in protein and are the perfect healthy savory snack. This recipe shows you my quick way to roast pepitas that doesn’t require an oven. They are a tasty addition to salads, casseroles, yogurt, acai bowls, ice cream, muffins, or straight out of the jar.
What are pepitas?
Pepitas, pronounced puh-PEE-tuhz, are “little seeds of squash” in Spanish. Pepitas are actually a type of pumpkin seed, but they differ from other pumpkin seeds in a few key ways.
Pepitas also have a distinct greenish color and a slightly sweeter, nuttier flavor than other pumpkin seeds.
Roasted or raw, pepitas have such a yummy flavor that they can be used in a variety of ways. They are so delicious that we always have a jar out on the countertop for snacking or as a tasty topper on salads.
What’s the difference between pepitas and pumpkin seeds?
Pepitas come from specific varieties of pumpkins that produce seeds without a hard outer shell, whereas other pumpkin seeds may have a tough, fibrous husk that needs to be removed before eating.
While pepitas are a type of pumpkin seed, their unique characteristics set them apart from other varieties of pumpkin seeds.
Nutritional value of roasted pepitas
Roasted pepitas are highly nutritious. They are a good source of protein, healthy fats, and fiber, as well as various vitamins and minerals.
Specifically, pepitas are rich in magnesium, zinc, potassium, and iron, and they also contain small amounts of calcium, vitamin E, and B vitamins. Magnesium, for example, is important for bone health, while zinc plays a role in immune function and wound healing.
Additionally, the healthy fats in pepitas, including omega-3 and omega-6 fatty acids, can help lower cholesterol levels and reduce inflammation in the body.
Overall, adding pepitas to your diet is a great way to boost your nutrient intake and support overall health.
How to enjoy roasted pepitas
Our family loves roasted pepitas straight out of the jar but there are also lots of other ways to enjoy them.
Here are some ways to enjoy roasted pepitas:
- Added to yogurt for a high protein breakfast
- Added to acai bowls
- Salad toppers
- Sprinkled over avocados
- Topped on pumpkin bread
- Added to ice cream sundaes
- Sprinkled over banana slices as an after school snack
- Topped on enchiladas
- Topped on chicken noodle casserole
- Added to tuna salad sandwich
- Added to egg salad sandwich
- Added to trail mix
Roasted Pepitas
Ingredients
- 8 ounces Pepitas, raw, unsalted or pumpkin seeds, raw, unsalted
- 2 tbsp olive oil
- 1 tsp salt
- ½ tsp Old Bay Seasoning optional
Instructions
- In a dry skillet, add the raw, unsalted pepitas, or pumpkin seeds, and begin to roast on medium high heat.
- Continuously stir the pepitas with a wooden spoon or silicon spatula until they begin to pop and turn golden brown in color.
- When they reach the desired golden brown roasted color, or after about 10 minutes, turn off the heat. Make sure you don't let them get overly brown as they will continue to roast for a few extra minutes after you have turned off the heat.
- Add the olive oil and toss to distribute the oil.
- Add the salt and the Old Bay Seasoning and toss to mix.
- Allow to cool for about 10 minutes then store in an air tight glass jar.
Notes
Traditional recipes for toasting or roasting pepitas often have you add the oil while you. But in this recipe, I like to add the olive oil at the very end, after the heat is turned off, to avoid smoking the oil. The result is a fresh nutty flavor, rather than a burnt aroma.
I like to use olive oil instead of other cooking oils for the healthier nutrition profile.
I also like to use Old Bay Seasoning but you can also try the following spice flavor profiles for a different kick:
- pumpkin spice
- chili powder
- Chinese Five Spice
- chai spice
- cinnamon
- curry (just a tad)
- turmeric
- ginger
- thyme
- tarragon (my favorite)