SWEET &
SPICY PEPITAS
These pumpkin seeds make a delicious snack
delivering a slight sweetness with a kick thanks to
chili powder and red pepper. Each serving packs
a good amount of protein, delivering 9 grams of
protein per 2 tablespoons–munch on that!
16 MIN
8 SERVINGS
2 TABLESPOONS
CALORIES 165
Fat 13g
Saturated fat 2g
Monounsaturated fat 1g
Polyunsaturated fat 1g
Protein 9g
Carbohydrate 3g
Fiber 1g
Sugars 1g
Cholesterol 0mg
Iron 14%
Sodium 55mg
Calcium 1%
Potassium 4mg
Vitamin A 0%
Vitamin C 0%
INGREDIENTS
• 1 cup unsalted papitas seed kernels
• 1 tablespoon canola oil
• 1 teaspoon sugar
• 1/2 teaspoon ground cumin
• 1/2 teaspoon chipotle chile powder
• 1/4 teaspoon kosher salt
• 1/4 teaspoon ground cinnamon
• Dash of ground red pepper
DETAILS
1. Place 1 cup pumpkin seeds in a large skillet
over medium heat. Cook for 4 minutes or until
toasted, stirring constantly (seeds will pop
slightly).
2. Combine canola oil and remaining ingredients
in a large bowl; add seeds, tossing to coat.
Arrange seeds in a single layer on a paper
towel-lined baking sheet. Cool 10 minutes.
Pumpkin seeds are the same as pepitas
WHILE PUMPKIN SEEDS TOAST,
measure and mix the oil, sugar and spices
you’ll coat the pumpkin seeds in.
PREP POINTER
For even more kick, add an extra 1/8
teaspoon ground red pepper.
Meta title: Pumpkin Seeds Benefits for Heart and Sleep
Meta description: Discover pumpkin seeds benefits for heart health, better sleep, and everyday nutrition. Learn how to eat them, ideal portions, and simple ways to add them to meals.
URL slug: pumpkin-seeds-benefits
Pumpkin Seeds Benefits: Simple Nutrition With Big Impact
Pumpkin seeds benefits go far beyond a crunchy snack. These small seeds offer protein, fiber, magnesium, zinc, and healthy fats that support energy, recovery, and overall wellness for adults.
Choose unsalted or lightly salted seeds to keep sodium in check and preserve the healthiest pumpkin seeds benefits.
Why pumpkin seeds deserve a place in your diet
For men and women over18, pumpkin seeds benefits include steady appetite control, heart support, and better sleep quality. Because they are nutrient dense, a small portion can make a meaningful difference.
Key pumpkin seeds benefits
- Support heart health with unsaturated fats
- Help maintain muscle and recovery with plant protein
- Provide magnesium for relaxation and nerve function
- Offer zinc for immune and skin support
- May improve sleep when eaten in the evening