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(69 Recipes)

Pumpkin Seeds Recipes

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From the SparkRecipes Kitchen


Very Good 4.5/5
(26 ratings)
Pumpkin Soup with Toasted Pumpkin Seeds
Pumpkin Soup with Toasted Pumpkin Seeds

After one sip of this savory pumpkin soup, you will be surprised to find it packs a little heat. Submitted by: CHEF_MEG

CALORIES: 124.7  |  FAT: 4.4g  |  PROTEIN: 3.8g  |  CARBS: 18.4g  |  FIBER: 5.5g


Member Recipes for Pumpkin Seeds


Very Good 4.5/5
(13 ratings)
Roasted Pumpkin Seeds
Roasted Pumpkin Seeds

Submitted by: CYNTHIA609

CALORIES: 112.1  |  FAT: 6.1g  |  PROTEIN: 4g  |  CARBS: 11.5g  |  FIBER: 0g

Very Good 4.8/5
(6 ratings)
Roasted Pumpkin Seeds
Roasted Pumpkin Seeds

We've been using this method for almost thirty years, and now my adult kids keep asking for the recipe. I needed to use Sparkpeople.com to figure out the nutrition/calories so that I could work it into my food plan and enjoy them too!!Submitted by: WARPED62

CALORIES: 81.3  |  FAT: 4.2g  |  PROTEIN: 3g  |  CARBS: 8.6g  |  FIBER: 0g

Very Good 4.8/5
(4 ratings)
Roasted Pumpkin Seeds
Roasted Pumpkin Seeds

Turn the seeds you've scooped from your jack-o-lantern into a tasty snack!Submitted by: SPARKYCARLEY

CALORIES: 205.7  |  FAT: 13.2g  |  PROTEIN: 5.9g  |  CARBS: 17.2g  |  FIBER: 0g

Very Good 4.7/5
(3 ratings)
roasted pumpkin seeds

my husband loves pumkin seeds and I found this recipe on recipezaar tweaked it to be lower fat Submitted by: GWENIPER

CALORIES: 88  |  FAT: 4.4g  |  PROTEIN: 3g  |  CARBS: 8.8g  |  FIBER: 0g

Very Good 4.3/5
(3 ratings)
Roasted Pumpkin Seeds

Submitted by: CBOYER1022

CALORIES: 103.9  |  FAT: 6.2g  |  PROTEIN: 3.2g  |  CARBS: 9.2g  |  FIBER: 0g

Very Good 4.3/5
(3 ratings)
Bread Machine Whole Wheat Bread with Oatmeal, Pumpkin Seeds and Sunflower Seeds

Wonderful, healthy bread.Submitted by: MAVGIL

CALORIES: 177.6  |  FAT: 5.6g  |  PROTEIN: 5.3g  |  CARBS: 26.9g  |  FIBER: 4.2g

Incredible! 5.0/5
(2 ratings)
Sugar and Spice Pepitas (Pumpkin Seeds)

Submitted by: VIRTUOSO12

CALORIES: 73.5  |  FAT: 3.1g  |  PROTEIN: 3.3g  |  CARBS: 8.7g  |  FIBER: 0g

Incredible! 5.0/5
(2 ratings)
Pumpkin Seeds

Submitted by: LIDASTROUP

CALORIES: 50.7  |  FAT: 3.2g  |  PROTEIN: 1.5g  |  CARBS: 4.3g  |  FIBER: 0g

Very Good 4.5/5
(2 ratings)
Cinnamon Honey Pepitas (Pumpkin Seeds)

The recipe starts with a pound of raw pepitas (green pumpkin seeds without the hulls). Since the only other caloric ingredient is a little honey, you basically end up with flavored pepitas calories. This recipe can also be used with regular pumpkin seeds, but my husband prefers the seeds without the hulls.Submitted by: BFLYLADY5

CALORIES: 154.8  |  FAT: 11.9g  |  PROTEIN: 6.4g  |  CARBS: 6.8g  |  FIBER: 0.9g

Incredible! 5.0/5
(1 rating)
Cinnamon-Raisin Pumpkin Seeds

I like sweet things... so I'm always looking for healthy ways to make something taste yummy! And the holidays are going to hit me hard this year I think! So I'm starting with Halloween... this is a recipe I decided to try (I'm a pretty good cook for my green age :) )Submitted by: WEIRBETH1989

CALORIES: 186.5  |  FAT: 7.2g  |  PROTEIN: 6.3g  |  CARBS: 29.5g  |  FIBER: 0.7g

Incredible! 5.0/5
(1 rating)
Smoky Pumpkin Seeds

Submitted by: SUZYRAE78

CALORIES: 99.5  |  FAT: 8.5g  |  PROTEIN: 4.4g  |  CARBS: 3.4g  |  FIBER: 0.7g

Very Good 4.0/5
(1 rating)
Roasted Pumpkin Seeds

Submitted by: ALANSBUTTERBEAN

CALORIES: 72.9  |  FAT: 3.1g  |  PROTEIN: 3g  |  CARBS: 9.1g  |  FIBER: 0.3g

Bad 1.0/5
(1 rating)
Low Fat/Sugar Whole Wheat Oatmeal Cookies with Pumpkin Seeds

Not as sweet as a traditional cookie, best as a quick breakfast treat.Submitted by: MSEMILYMARIE

CALORIES: 119.4  |  FAT: 3.1g  |  PROTEIN: 2.9g  |  CARBS: 22.5g  |  FIBER: 2.6g

(no ratings)
roasted garlic pumpkin seeds

Submitted by: CED1976

CALORIES: 149.7  |  FAT: 6.2g  |  PROTEIN: 6.3g  |  CARBS: 18.7g  |  FIBER: 0.2g

(no ratings)
roasted garlic pumpkin seeds

Submitted by: CED1976

CALORIES: 149.7  |  FAT: 6.2g  |  PROTEIN: 6.3g  |  CARBS: 18.7g  |  FIBER: 0.2g

(no ratings)
Pumpkin Seeds

Submitted by: GKFORMAN

CALORIES: 80.3  |  FAT: 4g  |  PROTEIN: 3g  |  CARBS: 8.8g  |  FIBER: 0g

(no ratings)
Spiced Pumpkin Seeds

Submitted by: OCEAN_PEI

CALORIES: 87.8  |  FAT: 4.8g  |  PROTEIN: 3.1g  |  CARBS: 8.9g  |  FIBER: 0g

(no ratings)
Cinnamon Pumpkin Seeds

Just an idea for what to do with the pumpkin seeds we cleaned out of our jackolantern. Slightly sweet, slightly salty and crunchy, these are a perfect snack when I'm craving something I shouldn't have

We carved 4 jack-o-lanterns this year so we have a lot of pumpkin seeds. After we scooped them out we rinsed them and put them in water to help rinse off the extra pumpkin guts. I haven't put salt in there because I prefer having options for the flavor of my pumpkin seeds.Submitted by: SMBRYCE1

CALORIES: 29.3  |  FAT: 1.1g  |  PROTEIN: 1g  |  CARBS: 4.4g  |  FIBER: 0.3g

(no ratings)
Quinoa Salad with Cranberries and Pumpkin Seeds

Submitted by: JEWLZ13

CALORIES: 390.4  |  FAT: 15.7g  |  PROTEIN: 8.5g  |  CARBS: 56.6g  |  FIBER: 4.9g

(no ratings)
Pumpkin seeds

Submitted by: NORTHWOODSMOM8

CALORIES: 5.1  |  FAT: 0.3g  |  PROTEIN: 0.2g  |  CARBS: 0.5g  |  FIBER: 0g

(no ratings)
Quinoa with squash, cauliflower and pumpkin seeds

This healthy dish is great as a main course or side dish. Using frozen veggies makes this both economical and very light on the prep time.
Make a double batch and grab a scoop for an easy, healthy lunch on the go!Submitted by: LOWBUDGETDIVA

CALORIES: 382.8  |  FAT: 18.1g  |  PROTEIN: 9.6g  |  CARBS: 50.1g  |  FIBER: 5.4g

(no ratings)
Shreddies snack mix with pumpkin seeds

Submitted by: GODDESSOFHOME

CALORIES: 132.4  |  FAT: 4.7g  |  PROTEIN: 3.8g  |  CARBS: 19.7g  |  FIBER: 2.2g

(no ratings)
Quinoa with Corn, Pumpkin Seeds & Red Beans

This is delicious on its own, or as a side serving with grilled fish/chicken. Submitted by: WORDLYSMITH

CALORIES: 304.8  |  FAT: 8.8g  |  PROTEIN: 9.8g  |  CARBS: 48.9g  |  FIBER: 8.3g

(no ratings)
Granola with Sunflower and Pumpkin Seeds

This is a fairly mild-tasting granola sweetened lightly with honey and fresh bananas. You can add whatever you desire -- nuts, dried fruits, etcetera. I like this as-is with yogurt, banana, and flaxseed in the morning. The best part is that it makes a lot, so I only have to make a batch every couple of weeks or so!

This original recipe is from The Amazing Adventures of Diet Girl: http://www.dietgirl.org/dietgirl/2009/09/p
retty-darn-healthy-homemade-granola.htmlSubmitted by: HEALTHEKATE

CALORIES: 123.3  |  FAT: 3.7g  |  PROTEIN: 3.6g  |  CARBS: 20.2g  |  FIBER: 2.8g

(no ratings)
Crunchy Granola Bars with Sunflower & Pumpkin Seeds
Crunchy Granola Bars with Sunflower & Pumpkin Seeds

Vegan AND nut-free!Submitted by: EMA816

CALORIES: 173.1  |  FAT: 6.7g  |  PROTEIN: 3.1g  |  CARBS: 39.4g  |  FIBER: 4.6g

(no ratings)
Kale & Quinoa Salad with Pumpkin Seeds, Parmesan and Dried Cranberries

Healthy, delicious kale saladSubmitted by: OLIVEANNE83

CALORIES: 288.1  |  FAT: 11.9g  |  PROTEIN: 11.3g  |  CARBS: 38.8g  |  FIBER: 7.1g

(no ratings)
Sweet and Salty Pumpkin Seeds

Made with fresh pumpkin seeds that dont have to be dried overnight, this snack is delish and soothes your salty and sweet cravings.Submitted by: ACWITZEL

CALORIES: 80  |  FAT: 3.1g  |  PROTEIN: 3g  |  CARBS: 11.6g  |  FIBER: 0g

(no ratings)
Apple Pie Pumpkin Seeds

delicious, low-cal/sugar free sweet treat for the holidaysSubmitted by: KARLYNFW

CALORIES: 38.5  |  FAT: 2.8g  |  PROTEIN: 0g  |  CARBS: 0.6g  |  FIBER: 0.1g

(no ratings)
Sweet and SPicy Pumpkin Seeds

I love to use every part of the pumpkin when we carve our Jack O Lanterns for Samhain, or Halloween, if you prefer. This year, I wanted a more flavorful roasted seed than the usual sea salt roasted, so I went hunting on Allrecipes.Submitted by: HILARYCH

CALORIES: 102.9  |  FAT: 6g  |  PROTEIN: 3g  |  CARBS: 10.5g  |  FIBER: 0g

(no ratings)
Sweet Roasted Pumpkin Seeds

Since I'm watching my sodium I tried a new way to roast pumpkin seeds from my jackolantern this year, and they came out pretty good. Next year I might reduce the amount of sugar, to make it more diabetic friendly.Submitted by: LIVINGDEAD_GIRL

CALORIES: 74.1  |  FAT: 2.2g  |  PROTEIN: 2.2g  |  CARBS: 12.2g  |  FIBER: 0.5g
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