Can you eat raw pumpkin seeds? Yes. But roasted is better, and probably better for you.
Pumpkin seeds, also called pepitas, make for a staple household ingredient and they’re commonly used in different recipes such as cookies, curries, and pies, especially during the holiday season. But can you eat raw pumpkin seeds?
The one-word answer to this question is yes, but it requires more explanation.
That’s why I have compiled this guide that will help you understand everything you need to know about eating raw pumpkin seeds, along with two of the best methods to prepare pumpkin seeds for eating.
As mentioned, you can eat raw pumpkin seeds if you want.
They have a better nutritional profile when they’re raw, as they offer more calories and higher amounts of vitamins, as compared to cooked or boiled pumpkin seeds.
However, it’s important to note that raw pumpkin seeds can also contain higher amounts of antinutrients as compared to their roasted or cooked counterparts, which can make it difficult to absorb nutrients.
Therefore, it’s important to ensure that you consume raw pumpkin seeds in moderation.
Raw pumpkin seeds are also a bit of an acquired taste because of their stringy and fibrous texture and bitter flavor, so you might not enjoy the taste of this food if you have never eaten it raw before.
How to eat pumpkin seeds
While you can eat pumpkin seeds raw, there are many ways to cook them to enjoy a richer and more enjoyable taste.
Here’s a list of different ways you can use to prepare and eat pumpkin seeds.
Roast pumpkin seeds
Roasting is probably the most common way to prepare pumpkin seeds, and according to Cleveland Clinic, it makes them easier to digest.
Use the following recipe to roast pumpkin seeds quickly and easily.
Ingredients You’ll Need
- Raw pumpkin seeds: 1 cup
- Olive oil: 1 tablespoon
- Garlic powder: 1/4 teaspoon
- Black pepper: 1/8 teaspoon
- Kosher salt: 1/2 teaspoon
- Paprika: 1/4 teaspoon
Instructions to Follow
- Preheat your oven to 350F.
- Use a colander to wash pumpkin seeds thoroughly and dry them with a clean towel.
- Place all the ingredients in a bowl and mix them all gently.
- Use olive oil to line a baking sheet and spread the seasoned seeds on it evenly.
- Add the baking sheet to the oven and let the seeds cook for about 15 minutes. Don’t forget to stir pumpkin seeds after every five minutes.
- Remove the roasted seeds from the oven and place them in a bowl to cool.
- Serve or enjoy.
Fry Pumpkin Seeds
Another great way to prepare pumpkin seeds for eating is to fry them in a skillet.
Ingredients You’ll Need
- Raw pumpkin seeds: 2 cups
- Olive oil: 1 tablespoon
- Unsalted butter: 2 teaspoons
- Sea salt: 1/2 teaspoon
Instructions to Follow
- Wash, rinse, and dry raw pumpkin seeds thoroughly if you haven’t already.
- Add butter and oil to a non-stick skillet and place it on the stovetop at low to medium heat.
- Cook butter and oil for 30 to 45 seconds, or until the butter melts.
- Add pumpkin seeds to the skillet and cook them for 10 to 12 minutes, or until slightly puffed and golden brown. Keep stirring during the entire process.
- Add salt to the skillet and cook the seeds for 10 to 15 seconds more. You can also add any other seasoning, such as cayenne pepper, onion powder, or garlic powder, to make the taste richer.
Can you eat the whole pumpkin seed?
According to the American Heart Association, you can eat pumpkin seeds with or without their shells, which means you can eat whole pumpkin seeds.
A whole pumpkin seed offers twice the fiber as compared to the shelled one, which can improve your digestion.
Can you eat the shell of pumpkin seeds?
As it’s possible to eat pumpkin seeds whole (with shells), you can also eat the shell of these seeds.
However, you might not want to do it because they’re very chewy and have a tough texture.
Additionally, pumpkin seed shells are full of fiber and can be harmful if consumed in excess, especially for people with digestive disorders.
The bottom line
Although you can eat raw pumpkin seeds as they have a better nutritional profile than cooked ones, they can also have higher amounts of antinutrients, making it difficult to absorb nutrients.
You might also not like the taste of raw pumpkin seeds as they’re a bit bitter, and that’s why most people like to cook these seeds before eating them.
While it’s possible to eat pumpkin seeds whole (or only shells), their texture and taste are less appetizing.
They’re also loaded with fiber, which can improve digestion only if consumed in moderation, but if you eat too much fiber, it can be counterproductive and can lead to an upset stomach.
More About Pumpkin
- Savory Pumpkin Recipes
- Easy Pumpkin Fluff Dip
- Pumpkin Appetizers
- Pumpkin Martini Recipe
- Does Canned Pumpkin Go Bad?
- Pumpkin Soup Recipes
Can You Eat Raw Pumpkin Seeds?
Yes, but we’ve included a recipe here for roasting pumpkin seeds in the oven to make them easier to digest.
Ingredients
- 1 c raw pumpkin seeds
- 1 T olive oil
- 1/4 t garlic powder
- 1/8 t black pepper
- 1/2 t salt
- 1/4 t paprika
Instructions
- Preheat your oven to 350F.
- Use a colander to wash pumpkin seeds thoroughly and dry them with a clean towel.
- Place all the ingredients in a bowl and mix them all gently.
- With a pastry brush, brush the olive oil on your baking sheet.
- Spread the seasoned seeds on it evenly.
- Add the baking sheet to the oven and let the seeds cook for about 15 minutes, stirring with tongs or spatula every five minutes or so.
- Remove the roasted seeds from the oven and place them in a bowl to cool.
- Cool to room temp before storing. Keep in an airtight container in the refrigerator for up to one week.