Pumpkin Seeds
Crunchy protein boost for salads and trail mix - your go-to snacking seed.
What it is
Pumpkin seeds, also called pepitas, are the flat, oval seeds found inside pumpkins and other winter squash. They're typically removed from the pulp, cleaned, and roasted to create a nutritious snack.
How to use
If raw, roast at 300°F for 10-20 minutes until golden and crispy. Toss with a little oil and salt before roasting, or add spices like paprika or cinnamon for extra flavor.
Flavor and texture
Mild, nutty flavor with a satisfying crunch when roasted. Raw seeds are softer and chewier with a more subtle taste.
Best uses
Eat as a healthy snack, sprinkle over salads and soups, mix into trail mix or granola, or use as a garnish for roasted vegetables and grain bowls.
Storage & freshness
Store in an airtight container in a cool, dry pantry away from light.
| As purchased | 3-6 monthsvaries by freshness at time of purchase |
| Sealed (pantry) | 6-12 monthsif kept airtight and cool |
| Refrigerated | 1-2 yearsin airtight container |
| Frozen | 2-3 yearstexture may become slightly softer |
Durations are for best quality. Safe to consume longer if no spoilage signs present.
High oil content makes pumpkin seeds prone to rancidity when exposed to air, light, or heat.
Cooking tip
Soak raw seeds in salt water for 8-10 hours before roasting to make them extra crispy and help the seasonings stick better.
Interesting note
Pumpkin seeds have been cultivated for over 7,000 years and were so valued by some Native American tribes that they were used as currency for trading.