a special feature by Kay & Leslie, founders of grandparentslink.com

It’s pumpkin season. Time to carve jack o’lanterns for Halloween, and time to reward all the carvers with toasted and nutritious pumpkin seeds. Did you know that pumpkin seeds are a tasty source of vitamins and minerals? It’s a healthful choice packed with B-complex, niacin, potassium, calcium and iron, plus antioxidants as well.  So here we’ve got an easy, simple, and delicious way to enjoy the all of the Halloween tradition.  The whole pumpkin seed is a one stop nutritious snack; for the crispier pumpkin seeds, use smaller pumpkins known as Sugar Pumpkins or Pie Pumpkins. Remember the inner seeds are super flavorful and can be used for toppings on salads, soups, breakfast cereal, quinoa, you name it.


Fresh pumpkin seeds
Olive oil
Sea salt


  1. Cut the top off the pumpkin by cutting a circle around the stem. Pull off the top, and use an ice cream scooper to remove the seeds. Your grandkids will love this part!
  2. Put the gooey seeds and strands into a colander, and run water over them until all seeds are separated and clean.
  3. Add the seeds to a medium sized pot of water with 1-2 tsp of salt (add more salt if you like especially salty seeds). Bring the salted water to a boil, and then simmer for about 10 minutes, uncovered. Drain the seeds in a colander.
  4. Coat the bottom of a baking sheet with olive oil. Spread the seeds in a single layer, and massage the oil into the seeds. You can sprinkle with more salt if you like. *
  5. Roast the seeds at 325F for 10 minutes on the to rack of your oven. Remove them from oven and stir. Roast for another 10 minutes, carefully keeping an eye on them. Large seeds may take longer than the smaller seeds. The best way to find out if they are done is to take out a few and taste them. BUT– be sure to let them cool before you pop them in your mouth. The seeds should be golden, not brown.
  6. Remove the seeds from the oven, and let them cool. Eat!

* You can even add a touch of sugar, cayenne, paprika, garlic powder, cumin, or brown sugar and cinnamon.