Pumpkins is what October is all about! Everyone loves to carve a pumpkin, but no one likes scooping out the “guts” of the pumpkin and throwing away all those seeds- but WAIT!  Save those seeds. I am going to tell you how to make a low calorie, high fiber snack with all those pumpkin seeds.



  1. First, scoop the seeds out of the pumpkin and separate any of the stringy fibers from the seeds. Put them in a colander and rinse them, then spread them out on a baking sheet to dry. I like to put them between 2 kitchen towels to help dry them up. Making sure they are dry before roasting helps them become crisp. 
  2. Once dry, toss them in olive oil. Start with 2 tablespoons but the amount may vary with the amount of seeds you have. Make a mixture of salt, garlic powder, pepper, and paprika ( I like to use 1 tsp each and a half tsp of the pepper) and coat the seeds with the spices. Again, the amount of spices you use will depend on how many seeds you plan to roast. 
  3. Bake on a cookie sheet for about 12-15 minutes at 350 until golden brown. Try tossing the seeds every 5 minutes or so for even browning.  Allow to cool and ENJOY.  

Feel free to use all different combinations of spices – you can do a cajun version, a plain with just salt version etc- use your imagination and your favorite spices!

Pumpkin seeds are a great source of antioxidants, zinc and magnesium.  A two tablespoons portion will provide you with 100 calories, 5 grams of protein, and 3 grams of fiber. 

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    By: Karen Kelly, R.D.

    Registered dietitian Karen Kelly is available for nutrition counseling every Tuesday in our Springfield and Hoboken locations. She is a graduate of Ohio State University and the College of Saint Elizabeth where she received her registered dietitian degree. Karen found her true calling by helping people make better nutrition choices to improve their health. She is a member of the American Dietetic Association, the New Jersey Dietetic Association, Nutrition Entrepreneurs, Nutrition in Complementary Care as well as Sports and Cardiovascular Nutrition.

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