roasted pumpkin seeds

Roasted Pumpkin Seeds

By Bryan Carroll CFMP, NTP, FAFS

November 26, 2016

Halloween time is when I have the opportunity to enjoy one of my favorite seasonal snacks: pumpkin seeds. Not only do pumpkin seeds taste fantastic when roasted in salt, but they also contain a great amount of health benefits!

Pumpkin seeds are high in fiber. Fiber helps to add bulk to your stools so it passes through the digestive tract easier and more efficiently. It also helps to bind to toxins to remove them out of your system.

a 1/4 cup of pumpkin seeds also holds nearly half of your daily amount of magnesium. Magnesium is needed for over 300 enzymatic reactions within the body. Because our foods are so depleted in magnesium, almost everyone is deficient. This is a great way to boost up your magnesium levels!

To boost the immune system, the high levels of zinc in pumpkin seeds will do the trick. The immune system can be depleted in many ways, such as eating high histamine foods, food sensitivities, being in germ-infested environments, stress, fatigue, etc. The more zinc you can give the body, the better your immune system will be able to support you.

For all the men out there, zinc is a huge player in your sexual functions. Zinc is needed to produce testosterone. Low levels of zinc can lead to erectile dysfunction and sexual impotence! Also, pumpkin seeds helps with prostate health. The prostate holds the highest concentration of zinc in the body. Studies have shown that pumpkin seeds have reduced enlarged prostates!

Below you will find how I like to prepare my pumpkin seeds. These can also be eaten raw, which will supply you with essential fatty acids.


Seeds can be tough to digest due to their protective outer layering. To break down this outer layer, soak the seeds overnight. I typically soak them in sea salt or Himalayan salt to add flavor to the seeds.


Next, drain the water and lay the seeds out on a cookie sheet. Sprinkle salt over the top. Set the oven to Low Broil and place the cookie sheet inside. Continue to stir the seeds every couple of minutes until all seeds are golden brown. Sometimes some seeds take longer to cook and you may end up with some black seeds. These are still okay!


It should take no longer than 15 minutes to fully cook all the seeds. Take out of the oven and enjoy!


roasted pumpkin seeds

Roasted Pumpkin Seeds

Roasted Pumpkin Seeds make a great snack during the fall. Pumpkin seeds are packed full of zinc which is needed for testosterone and immune function.
Print Recipe
CourseSide Dishes
Cook Time15 minutes
Total Time15 minutes
Servings4 People
AuthorBryan Carroll CFMP, NTP, FAFS



  • Soak pumpkin seeds in salt water overnight. Make sure the water covers all the seeds.
  • Strain the water and lay seeds out on a cookie sheet.
  • Turn oven on to low broil
  • Place cookie sheet in the oven.
  • Stir seeds every couple of minutes.
  • Once all seeds are fully cooked (golden brown or even a little black), pull seeds out and enjoy!


Macronutrient Ratios:

About the author

Bryan Carroll CFMP, NTP, FAFS

Bryan Carroll is a certified Functional Medicine Practitioner and Movement Therapist who helps the outdoors community to reduce injuries and improve their health so they can get back to exploring nature. His big health crisis from mold exposure taught him the importance of finding the root causes to illnesses so you can take back control of your life. He is also the host of the Summit For Wellness Podcast.

You might also like

{"email":"Email address invalid","url":"Website address invalid","required":"Required field missing"}

Let's Improve Your Health Today

When you register for free, you get access to:

Fitness Tips and Workouts

Nutrition Info and Podcasts

Enjoy the Outdoors