These Healthy & Low-Calorie Roasted Pumpkin Seeds are the perfect crunchy, nutrient-rich snack made with just a handful of ingredients. Packed with magnesium, zinc, fiber, and plant-based protein, these seeds roast beautifully with minimal oil and maximum flavor. Whether you enjoy them plain, spiced, or lightly salted, they are a smart and delicious snack for weight management and clean eating.
Disclaimer
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
This recipe is for general wellness and informational purposes only. Nutritional values are estimates and may vary based on brand or quantity of ingredients. Always consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have medical conditions.
🎃 Ingredients (4 servings)
| Ingredient | Quantity | Calories |
|---|---|---|
| Raw Pumpkin Seeds (pepitas) | 1 cup | 285 kcal |
| Olive Oil (or avocado oil) | 1 tsp | 40 kcal |
| Sea Salt | 1/4 tsp | 0 kcal |
| Paprika or Cinnamon (optional) | 1/4 tsp | 2 kcal |
➡️ Total Calories (full recipe): ≈ 327 kcal
➡️ Calories per serving (4 servings): ≈ 82 kcal
👩🍳 Preparation Steps
- Rinse seeds: Rinse pumpkin seeds under cold water to remove any pulp.
- Dry completely: Spread seeds on a towel and pat dry thoroughly.
- Season: Toss seeds with oil, salt, and optional spices.
- Spread on tray: Arrange seeds in a single layer on a baking sheet.
- Roast: Bake until golden and crisp, stirring halfway through.
- Cool: Let the seeds cool to become extra crunchy.
Tip: For sweet seeds, replace paprika with cinnamon and add a pinch of coconut sugar.
🍽 Nutritional Facts (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 82 kcal |
| Protein | 4 g |
| Fat | 7 g |
| Carbohydrates | 3 g |
| Fiber | 1 g |
| Magnesium | High |
| Zinc | High |
🌿 Key Benefits
🎃 Nutrient-Dense: Rich in minerals, antioxidants, and healthy fats.
🔥 Very Low-Calorie: Only 82 calories per serving.
💪 Plant-Based Protein: Great vegan-friendly protein source.
🍽️ Perfect Snack: Crunchy, savory, and incredibly satisfying.
⏱️ Ready in Under 15 Minutes: Fast, easy, and wholesome.
🎃 Conclusion
These Healthy & Low-Calorie Roasted Pumpkin Seeds are the ideal crunchy snack for anyone looking to enjoy delicious flavor with minimal calories. Simple, nutritious, and full of satisfying crunch — perfect for meal prep, salads, or healthy snacking anytime.
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Keyword: roasted pumpkin seeds healthy, low calorie pumpkin seeds, crunchy pumpkin seed snack, clean eating snack ideas
