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a bowl with roasted pumpkin seeds keto
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Taco Roasted Pumpkin Seeds (Keto)

Find out how to clean, dry, and roast pumpkin seeds easily to make a super budget-friendly crunchy, healthy snack or appetizer. Whether you’re carving a Jack-O-Lantern or peeling pumpkin for cooking baby puree, pumpkin pie filling, or more, don’t waste their seeds.  They can render these roasted pumpkin seeds with keto taco seasoning that will satisfy your craving for a salty snack.
Course:Appetizer
Cuisine:Mexican
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 6 people
Calories111 kcal
Author Denise Browning
Cost $ 0.25 per person

Equipment

  • oven
  • bowl
  • baking sheet
  • spoon
  • Colander
  • Ice cream scoop

Ingredients

  • 1 ½ cups pumpkin seeds washed and dry
  • 1 tablespoon olive oil
  • 1 tablespoon homemade keto taco seasoning or store-bought
  • Salt only if needed
US Customary - Metric

Instructions

  • Remove the Seeds: Use a large metal spoon or ice cream scoop to remove the seeds and stringy fibers.
  • Wash and Dry the Pumpkin Seeds: Place the seeds into a colander or large sieve, wash them well under running water and remove any strings attach to them. Make sure to use a strainer to cover the sink drain to prevent clogging. Then, spread the seeds out on a clean kitchen cloth and let them dry overnight.
  • Season the Seeds: In a bowl, toss the seeds with olive oil, taco seasoning, and salt (if needed). Taste one seed to adjust the salt if needed.
  • Roast the Seeds: Preheated oven at 375°F (190ºC). Spread the seeds evenly onto a baking sheet lined with parchment paper or a lightly greased cookie sheet for even roasting.
  • Bake them for about 15 to 30 minutes, depending on the size of the seeds. Toss them at least once halfway through for even browning. They are ready when they get a nutty aroma and golden brown color!
  • Enjoy them either warm or at room temp.

Recipe Video

Recipe Notes

STORAGE:
Before roasting: Store clean and dry raw pumpkin seeds in a sealed bag in the fridge for up to 2 days, or freeze them for up to 1 month.  
After roasting: Let them cool completely and store them in an airtight container or sealed bag for 2-3 days at room temperature, or for up to 7 days in the fridge. Freeze them for up to 3 months!
Let them thaw in the fridge and reheat them at a preheated oven at 300° F until hot (about 5-10 minutes).

Nutrition

Calories: 111kcal | Carbohydrates: 2g | Protein: 5g | Fat: 10g | Saturated Fat: 2g | Polyunsaturated Fat: 4g | Monounsaturated Fat: 4g | Sodium: 35mg | Potassium: 129mg | Fiber: 1g | Vitamin A: 42IU | Calcium: 7mg | Iron: 1mg

** Nutrition labels on easyanddelish.com are for educational purposes only. This info is provided as a courtesy and is only an estimate, since the nutrition content of recipes can vary based on ingredient brand or source, portion sizes, recipe changes/variations, and other factors. We suggest making your own calculations using your preferred calculator, based on which ingredients you use, or consulting with a registered dietitian to determine nutritional values more precisely.

Please note that health-focused and diet information provided on easyanddelish.com is for educational purposes and does not constitute medical advice, nor is it intended to diagnose, treat, cure, or prevent disease. Consult with your doctor or other qualified health professional prior to initiating any significant change in your diet or exercise regimen, or for any other issue necessitating medical advice.

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