It’s that time of year... Sweater weather.

The crisp autumn air, the gorgeous fall foliage, and most importantly, all things pumpkin. After you carve your pumpkins this year, it's important to salvage those seeds. Roasting your own pumpkin seeds is easy; they are crunchy, healthy, and delicious which make the perfect snack when watching your favourite show on Netflix. 

Pumpkin seeds are nutritional powerhouses. Just 1/4 cup of pumpkin seeds contains nearly half of the recommended daily amount of magnesium, they are also a rich source of zinc and healthy fats, antioxidants, and fibre. 

We have included our favourite recipe for pumpkin seeds. The withinUs Team really enjoys snacking at work, and pumpkin seeds are a definite favourite. We hope you try it and let us know what you think.


Delicious Roasted Pumpkin Seeds 


1 1/2 cups of fresh pumpkin seeds 
2 tablespoons of olive oil  
Himalayan salt 
Chili Flakes
Garlic Powder


  1. Preheat the oven to 300F

  2. Clean and rinse pumpkin seeds (try to get as much pulp off as possible).  We like to put them in a bowl of water and use our hands to break the seeds and pulp apart.

  3. Optional step: Boil for 10 minutes in salt water.  Add clean pumpkin seeds into about 4 cups of water and 1TBS of salt. Bring it to a boil and reduce to simmer, uncovered, for about 10 minutes. (Don't worry if you don't have time to wait, you can skip this step!)

  4. Put the seeds onto a clean dish towel and pat dry. Transfer to a cookie sheet lined with parchment paper.

  5. Toss the seeds in olive oil, chilli flakes, garlic powder, and salt until the seeds are evenly covered. **If you want to spice up your pumpkin seeds, sprinkle smoked paprika, cumin, or chilli powder before they go into the oven. Spread out evenly.

  6. Bake for approximately 10 minutes and stir. Roast for another 10-15 minutes. *NOTE:  the inner seeds cook much faster than the outer shell, so we always take a few out to check to make sure the inner seed isn't getting too brown.

  7. Let the seeds cool and EAT!  We find the outer shell is the best part!




Share some of your favourite fall snacks with us in the comments below.
withinUs Team 

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