Description
Crunchy pumpkin seeds tossed in savory pizza-inspired seasonings and roasted to perfection. This easy, protein-packed snack delivers cheesy, herby flavor in every bite—perfect for autumn snacking or party bowls.
Ingredients
Scale
- 1 cup raw pumpkin seeds (from one medium pumpkin or store-bought, about 120g)
- 1 tablespoon olive oil
- 1 teaspoon tomato paste
- 2 tablespoons grated parmesan cheese
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/2 teaspoon dried oregano
- 1/4 teaspoon dried basil
- 1/4 teaspoon red pepper flakes (optional)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions
- Preheat oven to 325°F (160°C).
- If using fresh pumpkin seeds, scoop out and separate seeds from pulp. Rinse seeds in a colander under cold water, then spread on a kitchen towel and pat dry thoroughly.
- Transfer dry seeds to a mixing bowl. Add olive oil and tomato paste; stir until seeds are evenly coated.
- Add parmesan, garlic powder, onion powder, oregano, basil, red pepper flakes (if using), salt, and black pepper. Toss well to coat all seeds.
- Line a baking sheet with parchment paper or a silicone mat. Spread seasoned seeds in a single layer.
- Roast for 20-25 minutes, stirring halfway through, until seeds are golden and crispy.
- Test for doneness: seeds should be crunchy and dry. If chewy, roast for an additional 5 minutes.
- Remove from oven and let cool on the baking sheet for 5-10 minutes.
- Serve immediately or store in an airtight container once fully cooled.
Notes
For extra crunch, ensure seeds are thoroughly dried before seasoning. Swap parmesan for nutritional yeast for a vegan version. Adjust herbs and spices to taste. Stir seeds halfway through roasting for even crispiness. Store in an airtight container for up to 1 week at room temperature, or refrigerate/freeze for longer. Sprinkle extra parmesan after roasting for more cheesy flavor.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Snack
- Cuisine: American
Nutrition
- Serving Size: 1/4 cup (about 30g)
- Calories: 160
- Sugar: 0.5
- Sodium: 300
- Fat: 13
- Saturated Fat: 2.5
- Carbohydrates: 3
- Fiber: 1
- Protein: 7
Keywords: pumpkin seeds, pizza seasoning, savory snack, roasted seeds, autumn snack, gluten-free, healthy snack, parmesan, easy recipe