Roasted Pepitas

Roasted pepitas (pumpkin seeds) are an easy, toasty, healthy snack that’s perfect for the fall season. You can top off soups, salads or baked goods with these crunchy, green jewels or eat them by the handful. I’ve included 3 ways you can roast them: in the oven, on the stovetop or in an air fryer.

Pepitas are a type of seed that comes from hulless winter squash. They’re healthy little treats high in magnesium and omega 3 fatty acid, and perfect to have on hand for anyone with nut allergies. Which makes them a great healthy school snack.

Roasting pepitas brings out a more intense flavor than just eating them raw. Plus, they’re versatile. You can spice them any way you like.

I love these toasted pepitas in this Pumpkin and Sweet Potato Soup. It not only adds to the styling of the soup but adds to the nutrition.

Up today, we have a simple 3-ingredient pepitas recipe that takes minutes to make.

Ingredients:

  • Raw pepitas – these are not the same as the pumpkin seeds in your jack-o-lanterns and most other pumpkins. More on this below!

  • Olive oil – optional. If you want to add salt, which is highly recommended, you need to add the olive oil so that the salt sticks to the pepitas.

  • Salt – also optional but these toasted pepitas sure taste better with the salt. :)

How to roast pepitas in the oven:

  1. Line a baking sheet with a piece of parchment paper.
  2. Stir together the olive oil, salt and pepitas.
  3. Spread them out evenly on the prepared baking sheet.
  4. Bake, stir and bake some more!

How to roast pepitas on a stovetop:

When you use the stovetop to roast pepitas, they will puff up a bit due to direct heat which makes them plump and round. There’s no need to use oil when toasting them in the skillet.

  1. Place a frying pan over medium heat with no oil.
  2. Add enough pepitas to cover the bottom of the pan but no more.
  3. Don’t get distracted because you want to shake the skillet every so often.
  4. As they heat, they will puff up. They may even pop, but don’t worry.
  5. Keep shaking the pan until they are golden brown (4 to 5 minutes).
  6. Transfer to a plate and let them cool. Don’t leave them in a hot pan or they will continue to cook.

If you like pepitas seasoned, pull out your oil sprayer and mist them lightly, then season to taste.

How to roast pepitas in an air fryer:

It’s super easy to roast pepitas in the air fryer.

  1. Preheat the air fryer to 350 °F (180 °C).
  2. If you want to add olive oil + salt, put the seeds and salt in a bowl and lightly spray with olive oil and stir.
  3. Place the pepitas in a single layer in the air fryer basket.
  4. Cook for 10-15 minutes, shaking after every 5 minutes.

What are pepitas?

The difference between a pumpkin seed and pepitas is more complicated than you might think. It’s not every pumpkin seed that can be called a pepita, even though many use the word interchangeably.

They don’t come from your typical Jack-o-Lantern variety pumpkin but are harvested from hullless varieties with names like Lady Godiva Squash, Austria oil seed pumpkin, Naked seeded pumpkin. There are other varieties, so look for the words hulless, oil seed, naked seed or Styrian if you are buying the gourds.

Pepitas are hulless pumpkin seeds that are specifically from winter squash. They don’t have the tough white fibrous shell you see in the Halloween versions, but rather have a delicate layer of skin that can easily be taken off.

They’re green earthy snacks that pack in nutrition and are perfect on soups and salads and baked goods adding color, texture and crunch! Also, as you can probably see from the photos, they go from green to a nice brown color once toasted.

If you haven’t tried them, ‘tis the season.

Are pepitas healthy?

Yes, like other edible seeds, pepitas are small powerhouses of nutrition. They are a low-calorie snack packed with minerals and vitamins like magnesium, phosphorus, manganese, zinc, copper and iron. Plus, they have heart-healthy fats and a significant amount of protein.

Pepitas are high in antioxidants which can reduce inflammation and can help with arthritis. Anything pumpkin has been shown to reduce blood sugar whether it’s pumpkin seeds, seed powder, or juice.

Plus, these little gems pack in the fiber. A single serving of ¼ cup has 2 grams of fiber. This helps promote good digestive health.

Don’t let the size fool you, pepitas provide potent nutritional benefits and are easy to add to your diet.

How to add pepitas into your diet

Pepitas are terrific eaten by the handful. You can eat them raw, roasted, salted or unsalted.

Really, the sky’s the limit, so get creative and add a little goodness to your favorite recipes.

Questions:

Do I have to use salt?

No, it’s not necessary, but it helps bring out the flavor. You can use any kind of spice from cumin to chili powder or black pepper for a savory snack. Or douse them with sugar and cinnamon for a more candied treat.

If going seasonal, spice them with brown sugar and pumpkin spice. Or go Italian with some Italian seasoning or oregano.

There’s no limit on how to season these treats, just get creative and find your favorite.

Do I have to use olive oil?

No, you could use any other neutral-tasting, low smoke point oil like avocado oil. You can omit the oil, but then you can’t add salt or any other seasonings because the seasoning won’t stick without the oil.

How long will they keep?

You can store roasted pepitas for up to two weeks in an airtight container.

Other fall treats:

  • If you like candied nuts for snacks learn How to Make Candied Pecans or try these Paleo Vegan Candied Almonds, or these Healthier Maple Candied Walnuts. All are fantastic snacks, and they make great food gifts, too.

  • My favorite “snack” is this amazing Vegan Pumpkin Cheesecake. Ok, it’s not really a snack as much as a dessert, but you’ve got to love it! It’s an easy, creamy, no-bake cheesecake that tastes and looks terrific. It’s also Paleo and gluten-free.

  • If you like bite-sized treats, these Mini Pumpkin Cheesecakes are amazing. They have a chocolate cookie crust and bite-sized wonders. Gluten-free option.

  • This Pumpkin Fudge is hard to resist. It only has 4-ingredients and is no-cook and can be made in minutes. Vegan and dairy-free options.

  • These No-bake Maple Almond Butter Cookies make a great sweet snack. They’re naturally vegan, gluten-free, dairy-free and 100% whole grain. Plus, you can make these in minutes.

  • This post will teach you How to Make Apple Chips without a dehydrator and the cost of store-bought! They can be lightly sweetened or plain, and they’re quick and easy to make. Plus, they’re naturally vegan and paleo.

  • These Healthier Sauteed Apples are a perfect fall treat that takes little time and effort. They’re lightly sweetened with maple syrup and topped with vanilla ice cream, and you go from an amazing snack to extraordinary! They’re gluten-free, vegan, paleo and dairy-free.

That’s it for today! I hope you love these toasted pepitas. Let me know what you think in the comments! If you make them and want to give a shout-out, snap a pic and tag #texanerin so I can be sure to find them. Enjoy!

Roasted Pepitas (Oven, Stovetop, or Air Fryer)

  • Prep Time:
  • Cook Time:
  • Ready in:
  • Yield: 3 cups

Ingredients

  • 3 cups (390 grams) raw pepitas
  • 1 tablespoon olive oil, optional but needed if you want to add salt
  • 3/4 teaspoon salt, optional

Directions

    Oven:

  1. Preheat the oven to 350°F (175°C).
  2. If using olive oil + salt: Line a baking sheet with a piece of parchment paper.
  3. In a medium mixing bowl, stir the olive oil, salt and pepitas.
  4. Coat the pepitas thoroughly and then spread them out evenly on the prepared baking sheet.
  5. If not using olive oil + salt: just place on the baking sheet.
  6. Bake for 10-15 minutes, stirring the pepitas after about 5 minutes. They should be crunchy and smell roasted when they're ready.
  7. Let cool completely and then stir in a jar.
  8. Stovetop:

  9. Place a frying pan over medium heat with no oil.
  10. Add enough pepitas to cover the bottom of the pan but no more.
  11. Don’t get distracted because you want to shake the skillet every so often.
  12. As they heat, they will puff up. They may even pop, but don’t worry.
  13. Keep shaking the pan until they are golden brown (4 to 5 minutes).
  14. Transfer to a plate and let them cool. Don’t leave them in a hot pan or they will continue to cook.
  15. Air fryer pepitas:

  16. Preheat the air fryer to 350 °F (180 °C).
  17. If using olive oil + salt: put the seeds and salt in a bowl and lightly spray with olive oil and stir.
  18. Place the pepitas in a single layer in the air fryer basket.
  19. Cook for 10-15 minutes, shaking after every 5 minutes.

Recipe by  | www.texanerin.com

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18 comments on “Roasted Pepitas” — Add one!

  • Petro Neagu says
    October 4, 2021 @ 2:48 pm

    I didn’t know there are so many varieties! These look so tasty!

    Reply
  • Heidy
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    says
    October 4, 2021 @ 1:32 am

    This recipe for Roasted Pepitas was outstanding! The spice levels were perfect and they were flavorful! I’m going to make a double batch next time. Have a great day.

    Reply
    • Erin replies to Heidy
      October 4, 2021 @ 11:34 am

      Oh, yay! I’m so happy to hear that! Thanks for your feedback. :)

      Reply
  • Natalie says
    October 3, 2021 @ 10:55 pm

    I have a pack of pepitas in my pantry. This is such an excellent snack idea. So healthy and perfectly easy to make too. Fab! I’m making this tomorrow. Thanks!

    Reply
    • Erin replies to Natalie
      October 4, 2021 @ 11:33 am

      I hope that they came out well! :)

      Reply
  • Marisa Franca
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    says
    October 3, 2021 @ 8:15 pm

    This roasted pepitas recipe was so good! I had a sackful of raw ones that I really didn’t know what I was going to do them with. We’re always looking for munchies that are good for us. We enjoyed them so much, as well as our grandsons, we’re going to buy another sack of raw pepitas to roast. Thank you for an excellent recipe.

    Reply
    • Erin replies to Marisa Franca
      October 4, 2021 @ 11:39 am

      You’re welcome! I’m so glad that you and your grandsons enjoyed them. :) And awesome that you’ll be making them again! Thanks a bunch for your feedback. :)

      Reply
  • Claire
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    says
    October 3, 2021 @ 4:58 pm

    These were so yumm!
    i couldn’t stop eating them.
    I added salt like you suggested and they were a great snack!

    Reply
    • Erin replies to Claire
      October 4, 2021 @ 11:41 am

      I’m so glad that you liked them! Thanks for your feedback. :)

      Reply
  • Chandice Probst says
    October 3, 2021 @ 7:49 am

    I’ve so been waiting for this recipe! Thanks for keeping it simple both in ingredients and in the process to make them.

    Reply
  • Mikayla
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    says
    October 2, 2021 @ 5:08 am

    I chose the roasting in the oven method, these are the best snack food ever. Great on top of butternut squash soup too!

    Reply
    • Erin replies to Mikayla
      October 4, 2021 @ 11:10 am

      Yay! I’m so glad that you think so! Thanks for your comment. :)

      Reply
  • LaKita says
    October 2, 2021 @ 12:13 am

    These are so simple to make and full of flavor. I definitely enjoy roasting my own pepitas.

    Reply
    • Erin replies to LaKita
      October 4, 2021 @ 11:10 am

      Same! So easy and tasty. :)

      Reply
  • Liz says
    October 1, 2021 @ 1:15 pm

    I’ve never had these before, but I love the coloring!

    Reply
    • Erin replies to Liz
      October 4, 2021 @ 11:10 am

      I hope you can give them a try soon!

      Reply
  • veenaazmanov says
    October 1, 2021 @ 4:25 am

    Sounds like a healthy snack and the Air Fryer cooking is amazing.

    Reply

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