Description

Pumpkin seeds (also called pepitas) are nutrient-dense seeds rich in healthy fats, plant protein, magnesium, zinc, iron, fibre, and antioxidants. Some people enjoy a small serving in the evening because they contain magnesium and small amounts of tryptophan, nutrients involved in normal muscle and nervous system function and sleep-related processes. However, there is no strong scientific evidence that simply eating a few pumpkin seeds before bed will dramatically improve sleep overnight.

When eaten as part of a balanced diet, pumpkin seeds can be a healthy bedtime snack.

Preparation Time

• Prep Time: 5 minutes
• Cook Time: 10–15 minutes (if roasting)
• Total Time: 15–20 minutes

Servings

4 servings

Serving size: Approximately ¼ cup (30 g)

Ingredients

• 1 cup raw shelled pumpkin seeds (pepitas)
• 1 teaspoon olive oil (optional)
• ¼ teaspoon sea salt
• ¼ teaspoon garlic powder (optional)
• ¼ teaspoon paprika (optional)
• Pinch of black pepper

For a sweet version:

• ½ teaspoon cinnamon
• ½ teaspoon honey or maple syrup (optional)

Instructions

Step 1

Preheat the oven to 300°F (150°C).

Step 2

Place pumpkin seeds in a bowl.

Step 3

Add olive oil and seasonings.

Step 4

Mix until evenly coated.

Step 5

Spread seeds in a single layer on a baking tray.

Step 6

Bake for 10–15 minutes, stirring halfway through.

Step 7

Remove from oven and allow to cool completely.

Step 8

Store in an airtight container for up to two weeks.

Notes

• Raw pumpkin seeds are also nutritious and do not need to be roasted.
• Avoid excessive salt if you’re limiting sodium.
• A small serving is generally enough since the seeds are calorie-dense.

Tips

• Eat about ¼ cup (30 g) rather than large amounts.
• Pair with plain yoghurt for extra protein.
• Add to oatmeal, salads, smoothies, or cereal.
• Store in a cool, dry place to maintain freshness.
• Refrigeration helps preserve freshness longer.

Nutritional Information (Per 30 g Serving)

Approximate values:

• Calories: 170
• Protein: 9 g
• Fat: 14 g
• Carbohydrates: 5 g
• Fiber: 2 g
• Sugar: Less than 1 g
• Magnesium: ~150 mg
• Zinc: ~2 mg
• Iron: ~2.5 mg
• Potassium: ~230 mg

Values vary by brand and preparation.

Potential Benefits

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