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HOW TO SOAK AND ROAST PUMPKIN SEEDS (PEPITAS), PERFECTLY!

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How to Soak and Roast Pumpkin Seeds (Pepitas), Perfectly!

I don’t do single textures. The most delicious thing is usually a mouth-party of tastes and feels, and my faaaavourite way to pimp up a one-dimensional dish is to add some pumpkin seed crunch.

Pumpkin seeds, or pepitas, are my go-to adornment for salads (my broccoli + prosciutto one is the bomb), granolas, oatmeal, and as a straight-up eat-by-the-handful snack.

I’m also crushing on ‘em just simply swirled into a little homemade Greek yoghurt, pumpkin purée, and honey, like this:

How to Soak and Roast Pumpkin Seeds (Pepitas), Perfectly!

The thing is, these humble little seeds, while perfect (and perfectly delish) in their simplicity, still require some TLC.

First, you need to soak them.

Why Should I Soak Nuts and Seeds?

Nuts and seeds contain phytic acid and enzyme inhibitors. While these two things help prevent germination if the seeds are not in an optimum environment, they’re less helpful to our digestive system. Phytic acid and enzyme inhibitors bind with minerals and prevent proper nutrient absorption. This can lead to deficiencies, and for some unlucky folks, gastrointestinal irritation, too.

When you soak raw nuts and seeds, however, this activates the sprouting process, effectively breaking down much of the phytic acid, and allowing the minerals, vitamins, fats, and proteins to be more readily absorbed.

How to Soak and Roast Pumpkin Seeds (Pepitas), Perfectly!
How to Soak and Roast Pumpkin Seeds (Pepitas), Perfectly!

As it is, the modern diet is typically low in nutrient dense foods, and so absorption problems are common. So, soaking seeds and nuts in order to get to their good stuff is always a smart idea.

(Research is finding that in certain levels, phytic acid may have a protective effect in the body, but, in order to provide this beneficial effect, it must be balanced by certain fat soluble vitamins and other nutrients, and we must be able to absorb these, first.)

How to Soak and Roast Pumpkin Seeds (Pepitas), Perfectly!

The second thing you should do with your pumpkin seeds is less about health and more about flavour: roasting.

Most ovens do not have a low enough setting to not destroy at least some of the pumpkin seeds’ nutrients. So, if you have a dehydrator, opt for that if you’re keen to preserve optimal nutrition. However—roasting at a slightly higher temp does improve flavour; so there’s a little compromise if you’re looking for a healthy, but tasty, snack.

How to Soak and Roast Pumpkin Seeds (Pepitas), Perfectly!

I roast my seeds on my oven’s lowest setting (140C/ 275F), so I preserve some of the nutrition, whilst getting a yummy flavour.

If you’re looking for serious nutty crunch, and aren’t too fussed with losing the good fats, go with a slightly higher roasting temp, or roast for longer, and stop when the seeds become fragrant and golden brown, and begin to ‘pop’, like popcorn.

How to Soak and Roast Pumpkin Seeds (Pepitas), Perfectly!

Here’s my supremely easy step-by-step tutorial on how to soak and roast your pumpkin seeds, perfectly:

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How to Soak and Roast Pumpkin Seeds (Pepitas), Perfectly!

HOW TO SOAK AND ROAST PUMPKIN SEEDS (PEPITAS), PERFECTLY!


★★★★★

5 from 1 reviews

  • Prep Time: 5 mins
  • Cook Time: 45 mins
  • Total Time: 50 mins
  • Yield: serves: 2
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DescriptionYum

A foolproof, step-by-step tutorial that will have you snacking on the healthiest, crunchiest pumpkin seeds in no time! 


Scale

Ingredients

  • 2 cups pumpkin seeds, or pepitas 
  • 2 tsp sea salt, plus more for seasoning 

Instructions

  1. Using a sieve, rinse pumpkin seeds under running water thoroughly.
  2. Place into a good-sized bowl, fill with water until seeds are covered and add salt. Swirl. Cover and leave to soak in the refrigerator overnight. 
  3. In the morning, preheat your oven to its lowest setting. 
  4. Drain and rinse pumpkin seeds. Spread out, in a single layer, on a parchment paper lined baking sheet. Sprinkle with sea salt. 
  5. Roast for 20 minutes, then turn over seeds with a spatula and roast for a further 20 minutes. Switch off oven and leave seeds inside until oven cools. 
  6. Enjoy with abandon. 

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Reader Interactions

6 Responses...

  1. Shannon Cates

    October 25, 2020 at 4:05 pm

    I found this recipe for pumpkin seeds on MorningDelicious.com and it was super simple, easy to follow and turned out amazing! My 9 year old daughter was able to follow along and prepare these for us to enjoy! We will be back for more recipes! Thank you!!

    ★★★★★

    Reply
    • Cherise

      October 26, 2020 at 8:39 pm

      That’s so awesome to hear, Shannon! And I love that you made these with your daughter <3

      Reply
  2. Joselyn

    November 1, 2020 at 2:54 pm

    Do you let the seeds dry before you bake them?

    Reply
    • Cherise

      November 1, 2020 at 3:05 pm

      No! You can bake them straight from soaking 🙂

      Reply
  3. Ellie

    November 11, 2020 at 8:30 pm

    Did you shell the pumpkin seeds before soaking? I have some I’ve scooped out from a pumpkin and am not sure of the best way to shell them.

    Reply
    • Cherise

      November 24, 2020 at 9:17 pm

      Hi Ellie! I don’t shell mine, because I use pepitas, which are already shelled. But here’s three very easy ways to shell the seeds!

      Reply

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Is there a name for someone who obsessively collec Is there a name for someone who obsessively collects cookie recipes (and cookies)? Cookiephile? Alistair Cookie? Whatever the word, I’m that. And here’s another COOOOKIE recipe from da blog—chunky and chewy in the all the right places, with the mellow, comfy-to-the-max vibes of peanut butter, and sweet toffee undertones thanks to dark brown sugar. ALSO! Completely *flourless*, so perfect for paleo, or just lazy bakers. Like me. TAP link in bio, and SAVE this for repeat PB & choc-chip cookie bliss. ⚡️🍪 
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Anybody else already dreaming of their Christmas m Anybody else already dreaming of their Christmas morning breakfast? For the *easiest* edible brekkie magic, try my French Toast-Style Cheat Cinnamon Rolls: Stuffed with sweet apples ‘n’ blueberries, soaked in orange & brown butter batter—and prepped in just 15 MINUTES. I’d say save a slice for Santa, but you’ll definitely risk being on the naughty list to have this all to yourself...Link in bio x💗🌟
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Scribbling my weekday ‘healthy treat’ list, an Scribbling my weekday ‘healthy treat’ list, and these babies are front and centre. What is it about pb & j that makes for instant zen? I have no idea. I just know that these Peanut Butter + Chia Jam Cups are gonna OWN the Monday (and Tuesday, Wednesday, Thursday, Friday) blues. 👊🏻⭐️
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Cake for breakfast.
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But don’t be scurred —this baby is delicious but healthy AF. My Almond and Orange Breakfast Cake is flour-free, refined sugar-free, and perfect for Paleo and GF peeps. It’s also THE BOMB for a make-ahead breakfast that requires minimal finger-lifting. Recipe deets in link in bio, babes! 🍊 ✨#cakeforbreakfast 
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