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Light Roasted Pumpkin Seeds

Total Time

Prep: 10 min. Bake: 45 min. + cooling


2 cups

Try this zippy twist on a favorite Halloween tradition. These amped-up pumpkin seeds have just enough heat to take the chill off autumn afternoons! —Taste of Home Test Kitchen, Milwaukee, Wisconsin
Light Roasted Pumpkin Seeds Recipe photo by Taste of Home


  • 2 cups fresh pumpkin seeds
  • 5 teaspoons butter, melted
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/8 to 1/4 teaspoon cayenne pepper


  1. Preheat oven to 250°. In a bowl, toss pumpkin seeds with melted butter and Worcestershire sauce. Mix remaining ingredients; toss with seeds. Spread evenly in a 15x10x1-in. pan coated with cooking spray.
  2. Bake until seeds are lightly browned and dry, 45-60 minutes, stirring occasionally. Cool completely before storing in an airtight container.

Nutrition Facts

1/4 cup: 95 calories, 5g fat (2g saturated fat), 6mg cholesterol, 181mg sodium, 9g carbohydrate (1g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

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