Spiced pumpkin seeds
Hulled pumpkin seeds toasted in a skillet with chili and cumin, finished with lime.
- Hands-on
- 5 min
- Total time
7 min, show breakdown
- Prep 1 min
- Cook 4 min
- Clean up 2 min
- Pans
- 1
- Ingredients
- 5
- Cost/serving
- $0.78
Per serving
- Calories
- 202
- Protein
- 9.8 g
- Fiber
- 2.2 g
- Net carbs
- 1.9 g
- Fat
- 18 g
High in (% Daily Value per serving): Magnesium 46%, Zinc 23%
Whole recipe (): . Full nutrition facts, vitamins and minerals. All nutrition is estimated; check your own labels.
Everything else is scaled from this.
Nutrition per serving is the whole batch divided by this.
Already vegetarian, vegan, dairy-free, egg-free, gluten-free, nut-free, soy-free.
Ingredients for 2
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You changed this recipe. Nutrition and cost include your changes. This combination hasn't been tested.
8 tbsp pumpkin seeds (pepitas) (64 g), hulled green pepitas, raw
Same amount as: 120 mL.
1 tsp olive oil (4.5 g)
Same amount as: 5 mL.
½ tsp chili powder (1.4 g)
Same amount as: 2 mL.
¼ tsp ground cumin (0.5 g)
Same amount as: 1 mL.
1 tsp lime juice (5 g)
Same amount as: 5 mL, ¼ lime squeezed from fresh limes.
- salt, to taste
Use the menu next to each ingredient to skip it, halve it or add more. Nutrition updates as you go. The main ingredient changes with servings instead.
Amount for everything you're cooking. Missing an ingredient? Ask for it.
Healthier swaps
Optional. Nutrition and cost update as you choose; the recipe was written with the original.
Optional
Adds about 0 kcal per serving.
Quantities are for 2 servings. Keeps a week in a closed jar. Double it in the same pan; more than that won't toast evenly.
Nutrition Facts
2 servings per recipe
Serving size 1 plate (38 g raw)
| Nutrient | Per serving | % DV* | Whole recipe |
|---|---|---|---|
| Calories | 202 | ||
| Total fat | 18 g | 23% | |
| Saturated fat | 3.1 g | 16% | |
| Cholesterol | 0 mg | 0% | |
| Sodium | 177 mg | 8% | |
| Total carbohydrate | 4.1 g | 1% | |
| Dietary fiber | 2.2 g | 8% | |
| Total sugars | 0.5 g | ||
| Net carbs† | 1.9 g | ||
| Protein | 9.8 g | 20% | |
| Vitamin D | 0 mcg | 0% | |
| Calcium | 20 mg | 2% | |
| Iron | 3.1 mg | 17% | |
| Potassium | 280 mg | 6% | |
| Vitamin A | 11 mcg | 1% | |
| Vitamin C | 1.4 mg | 2% | |
| Vitamin E | 1.3 mg | 9% | |
| Vitamin K | 4.4 mcg | 4% | |
| Thiamin (B1) | 0.09 mg | 8% | |
| Riboflavin (B2) | 0.06 mg | 4% | |
| Niacin (B3) | 1.7 mg | 11% | |
| Vitamin B6 | 0.07 mg | 4% | |
| Folate | 19 mcg | 5% | |
| Vitamin B12 | 0 mcg | 0% | |
| Magnesium | 192 mg | 46% | |
| Zinc | 2.5 mg | 23% | |
| Selenium | 3.2 mcg | 6% |
Estimated, not verified. These numbers are calculated from typical ingredient data and haven't been checked against a lab or your brands. Check the labels of what you buy and confirm anything that matters to you, especially sodium, sugar and allergens.
* % Daily Value shows how much one serving adds to a 2,000-calorie day. † Net carbs is not on US labels; it is total carbs minus fiber, allulose, erythritol and half of other sugar alcohols. "To taste" amounts are counted as written. Counted items (eggs, cloves, spoons) use the rounded amount shown in the ingredient list. Vitamins and minerals are from raw ingredients; cooking lowers some, especially vitamin C and folate. How this is calculated.
Steps
Put the seeds and oil in a cold pan. Set it on medium heat.
Stir or shake the pan often for 3–4 minutes.
Done looks like: Seeds puff up, pop now and then, and a few turn golden. Smells nutty. Take the pan off the heat. Add the chili powder, cumin and salt and stir for 20 seconds.
Done looks like: Seeds evenly coated and red-brown; the spices smell toasty, not burnt. Sprinkle with the lime juice, stir, and tip onto a plate to cool. They crisp as they cool.
Equipment
Non-stick frying pan, 26 cm (10 in) $20–45
What to look for
- Flat, heavy base that does not wobble on the stove
- Oven-safe handle is a bonus, not required
- Works on your stove type (induction needs a magnetic base)
Skip: Sets of 10 pieces. You will use two of them.
Silicone spatula $5–12
What to look for
- One-piece (no seam where the head meets the handle)
- Stiff enough to scrape, safe on non-stick
Skip: Wooden spatulas for non-stick pans; they work but do not scrape as cleanly.
What goes wrong
| What | Cause | Fix |
|---|---|---|
| Bitter, dark seeds | Heat too high or left too long; they burn fast once they start popping. | Keep the heat at medium and pull the pan as soon as most seeds have puffed. |
| Spices taste burnt | Spices added while the pan was still on the heat. | Always take the pan off the heat before adding the spices. |
Notes
Allergies: removing an allergen from the recipe does not remove it from your kitchen or from other products. Check labels for "may contain" warnings.