Recipe: Smokey BBQ Spiced Pumpkin Seeds

Smoky BBQ Spiced Pumpkin Seeds

(recipe courtesy of skinnytaste)

Yield: 6 servings, Serving Size: 1/4 cup
Total Time: 50 minutes


  • 1 ½ cup unshelled, raw pumpkin seeds
  • 1 1/4 teaspoon onion powder
  • 1 1/4 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground mustard
  • 1/4 teaspoon light brown sugar
  • 4 to 5 squirts olive oil spray


  1. Preheat oven to 300F degrees.
  2. Remove the seeds from the pumpkin and separate them from the stringy pulp and rinse the seeds in a colander under cold water.
  3. Shake off any excess water, spread the seeds on a baking sheet and roast for about 10 minutes or until seeds are dry, tossing halfway through.
  4. In another small bowl, combine the onion powder, garlic powder, mustard, smoked paprika, cayenne, salt and brown sugar.
  5. Place the seeds in a medium bowl and lightly spray with oil.
  6. Add 3/4 of the spice mixture and toss to evenly coat.
  7. Evenly spread the seeds on a sheet pan covered with parchment and roast for 20 to 30 minutes or until brown and crunchy, tossing half way through.
  8. Immediately spray more olive oil over the seeds and toss with the remaining spice mixture.

Amount Per Serving: Calories: 81 calories, Total Fat: 3.5g, Sodium: 97mg, Carbohydrates: 10g. Fiber: 3g. Sugar: 0.5g, Protein: 3g


Jenny Cutler is a registered dietitian at Mettler Center. Have a nutrition question? Ask the Expert or schedule a FREE 15-minute Meet the RD online or by calling (217) 356-6543.