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Guacamole and other healthy appetizers that are low in cholesterol and great for summer

healthy appetizers

Spicy Roasted Pumpkin Seeds

Spicy Roasted Pumpkin Seeds

I like to make my roasted pumpkin seeds with a little Cajun spice mix and then dry-roast them in the oven until they fill the whole house with their great aroma.

Pumpkin seeds are very healthy: they have been used over centuries to protect the prostate, improve bladder function, prevent osteoporosis and kidney stones, and work as natural anti-inflammatory, among many other benefits.

Serves: 4 / Ready in: 1 hr / Calories per serving (1/2 cup): 140

Great for: heart healthy, low cholesterol, healthy snack, low calorie, vegan

Nutrients: carbohydrates, unsaturated fatty acids, protein, fiber, iron, zinc, vitamins B, C, D, E, K


  • 1 cup fresh pumpkin seeds
  • 1 teaspoon Cajun spice, (or mix of garlic salt, fresh ground black pepper, chili powder, ground thyme, ground bay leave, ground basil)


  1. Remove the remaining pumpkin flesh from the seeds and place them into a colander. Rinse and layer them on a clean dry dish towel, and pat them dry.
  2. Preheat the oven to 250 degrees F and prepare an ungreased baking sheet.
  3. Place the dry pumpkin seeds into a bowl and mix them with the spices. Pour the seeds onto the baking sheet in one layer, and then bake for 40 -50 minutes.
  4. When the roasted pumpkin seeds start to become fragrant, check for softness and continue baking for another 10 minutes or as needed, until they are very fragrant and soft.

Go back to top of Roasted Pumpkin Seeds or take a look at our Sweet and Spicy Nuts snack.