What’s a guilt free snack that has 3 grams of protein, 3 grams of healthy fat and lots of fiber? Roasted pumpkin seeds! With only 5 net carbs per 1/4 cup serving, they make an excellent snack or salad topping!
Snacking while on the keto diet doesn’t always have to include cheese, almonds, or even chicken chips (get that recipe here). You can have lots of different options. Seeds are a wonderful way to get your fiber, protein and fat needs while keeping your carbs within limits.
So, what’s the big deal about pumpkin, anyway? Sure, you see them all the time in pies, decorating doorsteps in the fall, and even in recipes like this pumpkin pie spice cloud bread. What else does pumpkin have to offer in the way of nutritional benefits? Let’s check some out:
- Amazing source of beta Carotene
- Good source of folate
- High in fiber
- Lower on glycemic index
- Source of iron, potassium, magnesium, and calcium
- May reduce blood sugar levels naturally (source)
The only drawback is that pumpkin seeds, like many other seeds, contain phytaic acid, which can make the nutrients less bioavailable to you. This can be reduced greatly when you soak or sprout the seeds overnight first. Because of the phytaic acid, it’s best to not consume the seeds raw. You can soak, then dehydrate the seeds for a crispy snack, or you can roast them for full flavor.
Making your own roasted pumpkin seeds is simple.
You can use this recipe for all squash seeds, not just pumpkin. Spaghetti squash, acorn squash, and even butternut squash will give you the same flavorful results.
[click_to_tweet tweet=”What’s a guilt free snack that has 3 grams of protein, 3 grams of healthy fat and lots of fiber? Roasted pumpkin seeds! With only 5 net carbs per 1/4 cup serving, they make an excellent snack or salad topping! ” quote=”What’s a guilt free snack that has 3 grams of protein, 3 grams of healthy fat and lots of fiber? Roasted pumpkin seeds! With only 5 net carbs per 1/4 cup serving, they make an excellent snack or salad topping! “]
Ingredients:
- fresh pumpkin
- 2 Tablespoons sea salt
- 3 cups water
- 1 teaspoon black pepper
- 1/2 teaspoon garlic powder
Instructions:
- Cut the top of the pumpkin off by making a circle cut around the stem.
- Carefully scoop all the seeds out using a spoon, and place in a colander.
- Rinse seeds fully to remove all pumpkin strands.
- Place rinsed seeds in a quart sized mason jar and add salt.
- Cap the jar tightly, and store overnight in the fridge.
- Preheat oven to 175 degrees F.
- Drain seeds and place in a single layer on a baking sheet.
- Sprinkle with pepper and garlic powder.
- Bake for 15-20 minutes, or until slightly golden brown and cripsy.
- Allow to cool and enjoy!
- Store in a tightly covered container for up to 1 week.
Have you ever made roasted pumpkin seeds? What’s your favorite way to enjoy them?
Roasted Pumpkin Seeds
Ingredients
- fresh pumpkin
- 2 Tablespoons sea salt
- 3 cups water
- 1 teaspoon black pepper
- 1/2 teaspoon garlic powder
Instructions
Cut the top of the pumpkin off by making a circle cut around the stem.
Carefully scoop all the seeds out using a spoon, and place in a colander.
Rinse seeds fully to remove all pumpkin strands.
Place rinsed seeds in a quart sized mason jar and add salt.
Cap the jar tightly, and store overnight in the fridge.
Preheat oven to 175 degrees F.
Drain seeds and place in a single layer on a baking sheet.
Sprinkle with pepper and garlic powder.
Bake for 15-20 minutes, or until slightly golden brown and cripsy.
Allow to cool and enjoy!
Store in a tightly covered container for up to 1 week.
Notes
You can use this recipe for all squash seeds, not just pumpkin. Spaghetti squash, acorn squash, and even butternut squash will give you the same flavorful results.
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Zach
Some of Zach's favorite keto resources include:
Perfect Keto: For those who are looking for easy supplements that support a Keto diet, Perfect Keto offers a variety of products that make it easy to stay in ketosis including keto bars, whey protein, and keto nootropics.
KetoLogic: For those who have a sweet tooth, KetoLogic sells keto-friendly chocolate candies with only 1g of net carbs & zero added sugars.
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Am trying tonite. Used a mix of squash as no pumpkins yet. I’m assuming the water also goes in the mason
jar? I like natural and simple and this hits the mark. thank you !
Hey! Love the idea of sprouting the seeds and the salt brine makes them taste great! BUT you may want to check the cooking temp or the time? I set my oven to 175 F and it took over 2 hours for them to become golden brown and crunchy.
Thanks for letting me know! I will retest this and double check! I appreciate your comment very much!!