As Halloween approaches, don’t toss those pumpkin innards just yet—pumpkin seeds are a quick way to add some fall flavor and nutrition to your diet.
“Fall brings us nutrient-rich produce like pumpkin, squash, apples, and Brussels sprouts, all of which are at their peak for flavor and nutrition,” says Washington, D.C.-based dietitian Caroline Thomason, RD, CDCES. “Think of it as nature’s way of prepping us for the colder months. Seasonal produce tends to be fresher, more affordable, and packed with flavor because it’s harvested at its peak. Plus, the wide range of fall options makes it easy to fill your plate with color, meaning a better nutrient variety,” she tells USA TODAY. “It’s a delicious and nutritious way to celebrate the season.”
With Thomason’s insight, here’s what you need to know about enjoying pumpkin seeds this fall.
Health Benefits of Pumpkin Seeds
Pumpkin seeds come with a wide array of health benefits. Thomason notes that canned pumpkin is a convenient and nutritious option, but if you’re working with a fresh pumpkin—maybe carving a jack-o’-lantern—don’t throw out those seeds.
“They’re a great source of healthy fats, plant-based protein, and minerals like magnesium, which supports muscle and nerve function,” says Thomason. “Pumpkin seeds are also higher in calories and healthy fats than pumpkin itself, making them a perfect energy-boosting snack. Pair them with a carb like an apple, popcorn, or whole-grain crackers for a balanced snack.”
With a subtly sweet, nutty flavor, pumpkin seeds can be enjoyed with or without the shells, though keeping the shells provides an extra fiber boost, according to Harvard Health. Cooking them is also easy—simply toss with olive oil, spread on a baking sheet, and bake at 300°F for 30 to 40 minutes.
