Pumpkin seeds are filled with lots of minerals including phosphorus, magnesium, manganese, iron and copper. They are a good source of vitamin K, vitamin E, B vitamins (thiamin, riboflavin, niacin, pantothenic acid, B-6, and folates), and zinc. Pumpkin seeds also provide protein and fat. One cup of pumpkin seeds provides 39 grams of protein, 63 grams of fat and only 1.8 grams of sugar. Not that you would eat a whole cup in one sitting, but this shows that pumpkin seeds are a good source of nutrients!
I grew up carving pumpkins and roasting the seeds with sea salt. I wanted to try something with a little bit of sweetness and Fall spice to it. These came out great and the kiddos loved them!
Pumpkin Pie Roasted Pumpkin Seeds
1 pumpkin (any size)
2 TBS ghee (clarified butter) melted
1 TBS pumpkin pie spice
1 TBS of coconut sugar, date sugar, or maple syrup
Oven 350 degrees
Carve the pumpkin and save the seeds!
My 6 year old carved this pumpkin and my 4 year old helped me separate the seeds.
Separate the seeds from the pumpkin “guts” (as my kids like to call it):
Spread the seeds on a cookie sheet. Pour melted ghee over the seeds, and sprinkle with coconut sugar, date sugar, or maple syrup. Sprinkle on the pumpkin pie spice and stir well.
Roast in the oven stirring frequently for approx 20-25 minutes (or until golden brown and crispy) stirring frequently.
Let them cool and enjoy!