According to the Starbucks calendar, fall has arrived. Like the Soccer Mom that I am, I rushed out to get my obligatory PSL, but since this is Texas and the weather here doesn’t abide by the Starbucks calendar, I got it iced. I thought that would cure my need for pumpkin stuff until actual fall arrived, but no. I wanted to make something snacky, to go with our Back-to-School snack theme, and you just can’t beat roasty pumpkin seeds for a crunchy, healthy fall snack! Let’s talk about some of the benefits of pumpkin seeds. Although we can go on for a while about all the benefits that pumpkin seeds can provide, I am just going to list my top three that are super important to me.

  1. Full of nutrients: Just  1 oz can provide you with the following: 7g of Protein, 1.7g of Fiber, 13g of Fats (6g which are from Omega), and 5g Carbs.
  2. High in Antioxidants
  3. Easy to eat – you can eat them just out of hand, mix them into trail mix or other snacks, but you can also use them to top salads and soups, crush them to use as a topping for baked fish or chicken, or even turn your breakfast yogurt savory by topping a bowl of greek yogurt with a handful of these! 

4 Ingredient  Roasted Pumpkin Seeds

Servings 2


  • 2 Cups of Pumpkin Seeds
  • 3 TB Butter, Melted
  • 1 t Salt
  • 1 t Worcestershire Sauce


  1. Pre-heat oven 250 degrees.
  2. Melt butter in a microwave safe bowl, then add remaining ingredients into the bowl and stir until combined.
  3. Add in pumpkin seeds into a plastic bag.  Then pour over the butter mixture of the pumpkin seeds and shake until they are all covered.
  4. Pour pumpkin seeds onto a greased foil-lined sheet pan.
  5. Bake 45 minutes, stirring occasionally.  
  6. Increase oven temperature to 325 degrees.  Bake until lightly browned and dry, about 5 minutes.
  7. Serve warm or at room temperature.  Cool completely before  storing in an airtight container

Chef Jocelyn Notes:

This recipe can pretty much take what flavors you throw at it. Ranch seasoning, taco/fajita seasonings, or even cinnamon and nutmeg (no sugar needed!) Let the plastic baggie be your friend. You can mash the butter/seasoning all around without getting your hands gross, and then just toss it when you’re done. Easy clean up is a mom’s best friend, right? If you don’t have a baggie or don’t want to use one, you can always use a big bowl and your hands or a spatula – just remember when it comes to this stuff, the bigger the bowl/baggie, the better! Go big or go home, gang.