How to Eat Pumpkin Seeds?

Pumpkin seeds, also called pepitas, are nutritious and easy to eat. You can consume them raw, roasted, or added to foods. To eat them raw, scoop them out of a pumpkin, rinse, and dry. You can eat them with or without shells, the shelled version is softer and easier to chew. Roasting enhances flavor: spread the seeds on a baking tray, sprinkle salt or mild seasoning, and bake for about 10–15 minutes until golden brown.

They can be eaten as snacks, added to salads, smoothies, or cereals, or mixed into baked items like bread or muffins. Pumpkin seeds are rich in protein, fiber, magnesium, zinc, and healthy fats, making them beneficial for heart and bone health. Eating a small handful daily supports digestion and immunity. Avoid over-roasting, as it can destroy nutrients. Store in an airtight container to maintain freshness.

For easy use, you can buy ready-to-eat roasted or unsalted pumpkin seeds from stores. They’re also popular in energy bars and trail mixes. Whether you eat them raw, toasted, or blended, pumpkin seeds are a simple superfood that adds crunch and nutrients to your diet.