Don’t throw away the seeds when you carve your pumpkin, make this keto pumpkin seeds recipe that roasts them in that delicious everything spice. They make a tasty crunchy, salty and healthy keto snack with only 1g net carb per serving. They are also high protein (8 grams of protein) and a good source of fiber!
You might also like these Thai curry spicy pumpkin seeds keto recipe.
One of the things I love about fall is roasting pumpkin seeds when we do our pumpkin carvings. Actually I eat them all year long because they are one of my favorite food. However I usually buy them already roasted from Trader Joes
Today I made this keto pumpkin seeds recipe in which I roast the seeds with everything spice. I love them because they are a healthy and keto friendly snack and they just taste delicious.
They take just minutes of prep time and are so good for you. This recipe makes just a small batch of seeds but the whole batch has only 2g net carbs and 16g of protein!
Why I love pumpkin seeds on a keto diet.
- they are low carb and full of nutrients
- they are very filling so they make a great keto snack
- they are easy to prepare and you can vary the flavor with spices and seasonings
- you can eat them on the go so I always have some in the car for a road trip or at my desk for a healthy snack
- they make a good low carb substitution for crunchy snacks like pretzels or chips
Are pumpkin seeds keto?
Yes unshelled pumpkin seeds are good on a keto diet. They are high in fiber, high in protein, low in carbs and are also an excellent source of antioxidants, iron, zinc, magnesium, etc.
The nutritional information for ¼ cup ofseeds with shell on is:
120 cals/ 5g fat/ 3g carbs/ 1.99g fiber/ 8g protein = 1.01g net carbs (source)
Pepitas vs Pumpkin Seeds with the shell
The little green pepitas that you often see in granola bars only come from certain pumpkins that produce the hull-less seeds. The kind of pumpkins you buy for Halloween produce seeds with the shell on like we are using today. (source)
In other words you are unlikely to find the kind of pumpkin at the grocery store that would produce the green hull-less pepitas. You should just buy seeds as is.
Pumpkin seeds with the shell on have more than twice the fiber of hull-less pumpkin seeds – pepitas (source).
And while we are use the regular white shell on seeds today, you could also make this recipe with pepitas.
How to make everything spice keto pumpkin seeds.
Step 1: First thing you want to do is scrape out the raw pumpkin seeds from the pumpkin. So when you carve your pumpkin this Halloween, take out the seeds and set aside for this delicious keto snack.
Step 2: Rinse the seeds in water and try to get all the orange, stringy pulp off. Then dry them with a paper towel or clean kitchen towel so the oil and seasonings will cling to them.
Step 3: In a medium bowl, add the seeds, olive oil and everything spice and mix well. Then spread them out evenly in a single layer on a baking tray. No need to season with salt and black pepper because the spice mix has it all.
Step 4: Bake them in a 350°F oven for 20-25 minutes until they are golden brown and toasty. Check on them occasionally to make sure they aren’t burning as cook time may vary depending on the size of your seeds. Please scroll down to view the printable recipe card.)
How to store them and for how long.
You can store these roasted squash seeds in an airtight container or even a sealed baggie. They should stay crisp and crunchy for a long time.
Because of the oil they can go rancid like all nuts and seeds so I suggest you keep them for 1 to 2 weeks if storing at room temperature. However if you keep them in the refrigerator they can last for up to a few months.
Well I hope you enjoy these everything spice keto pumpkin seeds as much as I did. They are a keto friendly food that’s great when on a low carb diet.
The nutritional information for ¼ cup is:
210 cals / 11.8g fat / 3g carbs / 2g fiber / 8g protein = 1g net carbs
- ½ cup of pumpkin seeds
- 1 tablespoon of oil
- 1 tablespoons of everything bagel spice
- Preheat oven to 350 degrees F.
- Cut the pumpkin and scrape out all the seeds.
- Rinse the seeds and dry with a paper towel. Make sure they are free of pumpkin pulp and are well dried before mixing with oil.
- Mix the oil, spices and pumpkin seeds in a bowl. No need for additional salt and pepper because the everything spice has plenty of flavor.
- Place the seeds on a sprayed, rimmed baking sheet and spread out in a single layer. You could use parchment paper to cover your baking sheet if you want.
- Roast for 20 minutes or until the seeds are crispy brown. Check every so often as different size seeds may brown quicker and you don't want them to burn.
The carb count for ¼ cup is 1g net carbs.
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Nutrition Information:Yield: 1 Serving Size: ¼ cup
Amount Per Serving: Calories: 210