DIY Pumpkin Seeds!


This week many of you will be carving pumpkins, making pretty or scary Jack-o-Lanterns.  Before you throw away the seeds, read these tasty recipes and mix up a batch of some fresh pumpkin seeds to enjoy as neutral on ALL steps of MM.

This first recipe I found on for good ole’ fashioned roasted pumpkin seeds. Simple to make, delicious to enjoy:


  • One medium sized pumpkin
  • Salt
  • Olive oil


  1. Preheat oven to 400 degrees F. Cut open the pumpkin and use a strong metal spoon to scoop out the insides. Separate the seeds from the stringy core. Rinse the seeds.
  2. In a small saucepan, add the seeds to water, about 2 cups of water to every half cup of seeds. Add about 1 tsp of salt for every cup of water (more if you like your seeds saltier). Bring to a boil. Let simmer for 10 minutes. Remove from heat and drain.
  3. Spread about a tablespoon of olive oil over the bottom of a roasting pan. Spread the seeds over the roasting pan, all in one layer. Bake on the top rack until the seeds begin to brown, 10-20 minutes. When browned to your satisfaction, remove from the oven and let the pan cool on a rack. Let the seeds cool all the way down before eating. Either crack to remove the inner seed or eat whole.


A twist on the original…here’s a recipe for SPICY pumpkin seeds from


  • 2  cups raw pumpkin seeds
  • ¼ cup butter, melted
  • ½ tsp. Tabasco sauce
  • 1 tsp. cayenne pepper
  • ½ tsp. cumin
  • 1 Tbls. Chili powder



Prepare pumpkin seeds as in Step 1 of recipe 1 and place pumpkin seeds  in a large bowl.  In a small bowl, mix together melted butter, Tabasco sauce, cayenne pepper, cumin, and chili powder.  Toss the pumpkin seeds and seasoned butter together in the large bowl.  Spread the coated pumpkin seeds  on an ungreased cookie sheet. Bake at 300 degrees F for 35-45 minutes until golden brown and crisp, stirring seeds once halfway through baking. Store in an airtight container.


And last, but not least… the sweet and salty pumpkin seed (my personal favorite!) found on


  • 2 cups fresh pumpkin seeds (from 2 medium pumpkins), rinsed and patted dry
  • 2 tablespoons salted butter
  • 3 packets of Splenda
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground cinnamon



  1. Heat oven to 300 degrees F. Spread seeds on a rimmed baking sheet and bake until dry throughout, 50 to 60 minutes.
  2. Increase oven temperature to 350 degrees. In a large bowl, toss the seeds with the butter, Splenda, salt, and cinnamon. Return the seeds to the baking sheet and toast, tossing occasionally, until golden brown, 10 to 15 minutes.

About Diane Kress

Author of The New York Times Bestseller; The Metabolism Miracle, The Metabolism Miracle Cookbook, and The Diabetes Miracle. and The Metabolism Miracle, Revised Edition. Owner, developer, and administrator of The Metabolism Miracle's support site: Registered Dietitian, Certified Diabetes Educator, Email:
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