As far as fall treats are worried, pumpkin seeds are in a league of their own– they’re healthy, versatile, and can even be prepared at home if you have actually got a pumpkin, a baking sheet, and spices or flavorings of your option. Obviously you can likewise buy pumpkin seeds, and you’ve likely seen them at the supermarket, particularly when pumpkins remain in season from September to November.

Here, we’ll share everything we know about pumpkin seeds, including what they are, how to eat them, and dishes to make with these tasty, healthy morsels. Keep checking out for more!

What Are Pumpkin Seeds?
As you might have guessed, pumpkin seeds are the seeds discovered inside pumpkins. They come from a larger group of cooking seeds, which suggests they’re edible and originate from veggies or flowers. Other examples of culinary seeds include sunflower seeds and flax seeds.

Technically, there are two types of pumpkin seeds you should know.
Whole pumpkin seeds: These are the pumpkin seeds you’ll most frequently discover at the grocery store or pumpkin patch, and they include the shell, or hull, around the seed. They’re also called shell-on pumpkin seeds, and can normally be acquired raw or roasted. If you choose to cut open a fresh pumpkin and eliminate its seeds, you’ll have entire pumpkin seeds at your disposal.
Pepitas: These are pumpkin seeds without the shells or hulls, and as such are in some cases described as shelled pumpkin seeds. The word “pepita” comes from the Spanish word for “squash’s little seed”. You can buy pepitas raw or roasted, or take the DIY path and remove the shells from pumpkin seeds yourself.
Because the shell is still undamaged, whole pumpkin seeds can be coarse, a little rough, sometimes chewy, and might have you questioning whether you ought to be eating the shells in the first place. While whole pumpkin seeds can be hard to eat since of the shell (which may be tough to bite into) it’s perfectly safe to consume them.

By contrast, unshelled pumpkin seeds, or pepitas, tend to have a much better mouthfeel. “In terms of their taste, I think unshelled pumpkin seeds have a nuttier taste and their texture is softer,” says Rosen. Pepitas are smooth, making them simple to bite into and chew without feeling like your jaw is getting an exercise.

Regardless of which type you choose, pumpkin seeds are packed with nutrients– boasting anti-oxidants like potassium and magnesium. According to Rosen, pumpkin seeds are also loaded with iron, calcium, zinc and omega-3 fats, as well as plenty of plant-based protein. Furthermore, pumpkin seeds in the shell have more satiating fiber than unshelled pumpkin seeds.

How to Eat Pumpkin Seeds
With pumpkin seeds, you have an option of eating them shelled or unshelled. Given that both types are so flexible, it’s worth experimenting. Yes, you can consume them raw, however roasting pumpkin seeds and pepitas boosts their nutty flavor a lot, it’s worth the effort. Keep in mind that raw pumpkin seeds have phytic acid, which makes them tough to absorb for some. Roasting or toasting seeds before consuming will lower the level of phytic acid, making them a bit more digestion-friendly.

For the most convenient method to consume entire pumpkin seeds, roast them on a flat pan at 350-degrees in a preheated oven for about 10 minutes, or up until they turn golden brown. “I’ll just include a touch of sea salt and roast them on a sheet tray in the oven, let them cool, and add them as a great, crispy topping for salads and grain bowls,” says Rosen.
Pumpkin Seed Recipes
Now that you know precisely what pumpkin seeds are and a few of the best ways to consume them, offer these delicious pumpkin seed recipes a try. Some of these meals call for pepitas, but pumpkin seeds will likewise work.

Roasted Pumpkin Seeds

Roasted pumpkin seeds are a fantastic go-to. You can try various flavor combinations to fit whatever state of mind you’re in and whatever yearning you’ve got.