Jill Reid | Kitchen Spirit

Roasted Pumpkin and Sunflower Seeds

Here’s a healthy, protein-packed snack you can make in short time. You won’t believe how simple it is . . .

Crunchy, nutty, packed with nutrients, vitamins, and protein, pumpkin and sunflower seeds are one of my favorite snacks. I always keep a jar on hand in the pantry for a quick addition to many of my recipes. The seeds are available in organic options, and can be used in a variety of ways either raw or roasted.

Shelled pumpkin seeds—also known as pepitas—have a nutty flavor and chewy texture. Roasted, the seeds contain 7-8 milligrams of zinc, and are a good source of phosphorus, magnesium, manganese ,copper zinc, iron, and protein.

Sunflower seeds offer a nutritious source of healthy fats, vitamins E and B, zinc, phosphorus, potassium, iron, calcium, and protein. They also contain linoleic acid, fiber, and amino acids –  the building blocks of proteins.

Here’s a simple, easy recipe to roast them up using just a few ingredients.


Roasted Pumpkin Seeds:

2-cups raw shelled organic pumpkin seeds
½ tsp – Himalayan salt
½ tsp – organic chili powder
1-tsp avocado or extra virgin olive oil

Preheat the oven to 300 degrees. Pour the pumpkin seeds into a large bowl and drizzle with a teaspoon of avocado or extra virgin olive oil. Stir until the seeds are coated, then sprinkle with Himalayan salt and chili powder (a small amount goes a long way). Spread the seeds on parchment paper on a baking pan and roast. Bake for about an hour, mixing them every 15 minutes until golden. Store in a glass jar in your pantry.

Roasted Sunflower Seeds:

Follow the same recipe as above except using raw shelled sunflower seeds. You’ll only need to bake these for about 45 minutes as sunflower seeds roast up quicker than pumpkin seeds. Fill a few small containers for on-the-run snacking and store the rest in a glass jar in your pantry.

I use these healthy and nutritious seeds in my Kitchen Spirit Trail Mix and Paleo Granola recipes. Hope you check out these healthy recipes!


Experiment with other seasonings and spices. Use organic ginger for an asian flair or organic ground cumin for a southwestern treat.

Double the batch and always have plenty on hand. Store individual servings in small containers and keep the rest in air-tight glass jars.

Sprinkle seeds on top of salads, quinoa, or roasted veggies.

Make a batch of both pumpkin and sunflower seeds. Combine seeds in a large bowl and use the same seasonings (or mix it up a little). Use a large  sheet pan and bake at 290-300 degrees. Check the seeds every 15 minutes, stirring each time. Store in glass jars in the pantry or separate into small portions for a quick snack!

Here are ingredients I use for this recipe – you can find them on Amazon.  Click on the photos below for more info.