Spicy BBQ Spiced Pumpkin Seeds Recipe

Smoky BBQ Spiced Roasted Pumpkin Seeds, a fun twist on roasted pumpkin seeds that are healthy to snack on, or use them as a salad topper.
PREP TIME:5minutes 
COOK TIME:30minutes 
TOTAL TIME:35minutes 
YIELD: 6 servings
CUISINE: American


  • 1 ½ cup raw pumpkin seeds (unshelled)
  • 1 1/4 teaspoon onion powder
  • 1 1/4 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground mustard
  • 1/4 teaspoon light brown sugar
  • 4 to 5 squirts olive oil spray


  • Preheat oven to 300F degrees.
  • Remove the seeds from the pumpkin and separate them from the stringy pulp and rinse the seeds in a colander under cold water.
  • Shake off any excess water, spread the seeds on a baking sheet and roast for about 10 minutes or until seeds are dry, tossing halfway through.
  • In another small bowl, combine the onion powder, garlic powder, mustard, smoked paprika, cayenne, salt and brown sugar.
  • Place the seeds in a medium bowl and lightly spray with oil.
  • Add 3/4 of the spice mixture and toss to evenly coat.
  • Evenly spread the seeds on a sheet pan covered with parchment and roast for 20 to 30 minutes or until brown and crunchy, tossing half way through.
  • Immediately spray more olive oil over the seeds and toss with the remaining spice mixture.


Serving: 1/4 cupCalories: 81kcalCarbohydrates: 10gProtein: 3gFat: 3.5gCholesterol: 5mgSodium: 97mgFiber: 3gSugar: 0.5g
– W..W Points: 2
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