Air Fryer Pumpkin Seeds Recipe
Pumpkin seeds, also known as pepitas, are a nutritious and delicious snack that can be enjoyed year-round. This air fryer recipe makes them crispy and flavorful without the need for excessive oil, making them a healthier alternative to traditionally roasted seeds. Pumpkin seeds are rich in protein, healthy fats, fiber, and essential minerals like magnesium, zinc, and iron. This recipe is quick and easy, perfect for a crunchy, savory snack that can also be added to salads, soups, or granola.
Equipment
- Air fryer
- Mixing bowl
- Measuring spoons
- Spatula
- Baking sheet (optional, for drying seeds)
Ingredients
- 1 cup raw pumpkin seeds
- 1 tbsp olive oil (or any preferred cooking oil)
- 1 teaspoon salt (adjust to taste)
- 1/2 teaspoon garlic powder (optional)
- 1/2 teaspoon smoked paprika (optional)
- 1/2 teaspoon black pepper (optional)
Instructions
- Prepare the Seeds: If using fresh pumpkin seeds, scoop them out of a pumpkin, remove the pulp, and rinse them thoroughly. Spread the seeds out on a baking sheet and let them dry completely. You can also pat them dry with a towel to speed up the process.
- Season the Seeds: In a mixing bowl, toss the dry pumpkin seeds with olive oil, salt, and any additional seasonings you like (garlic powder, smoked paprika, black pepper).
- Preheat the Air Fryer: Preheat your air fryer to 350°F (175°C) for about 3-5 minutes.
- Air Fry the Seeds: Place the seasoned pumpkin seeds in the air fryer basket in a single layer. Air fry at 350°F (175°C) for 10-15 minutes, shaking the basket every 5 minutes to ensure even cooking. Keep an eye on the seeds as they can go from perfectly roasted to burnt quickly.
- Cool and Serve: Once the seeds are golden brown and crispy, remove them from the air fryer and let them cool for a few minutes. Serve immediately or store in an airtight container for up to a week.
Notes
Additional Notes for Air Fryer Pumpkin Seeds
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Choosing the Seeds:
- You can use seeds from any type of pumpkin, but the seeds from sugar pumpkins are typically smaller and more tender.
- Pre-packaged raw pumpkin seeds from the store are a convenient option if you don't have a fresh pumpkin.
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Drying the Seeds:
- It's crucial to dry the seeds thoroughly before seasoning and air frying to ensure they turn out crispy. Any excess moisture can lead to steaming rather than roasting.
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Seasoning Variations:
- Feel free to experiment with different spices and seasonings based on your preference. Some popular options include:
- Sweet: Cinnamon and sugar
- Spicy: Cayenne pepper or chili powder
- Herby: Italian seasoning or rosemary
- Feel free to experiment with different spices and seasonings based on your preference. Some popular options include:
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Cooking Time:
- Cooking time can vary depending on the size and moisture content of the seeds, as well as the make and model of your air fryer. Check frequently towards the end of the cooking time to prevent burning.
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Shaking the Basket:
- Shaking the basket every 5 minutes helps to ensure the seeds cook evenly and prevents them from sticking together.
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Storage:
- Once cooled, store the pumpkin seeds in an airtight container to maintain their crunch. They can stay fresh for up to a week.
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Serving Suggestions:
- Enjoy the seeds on their own as a snack or sprinkle them over salads, soups, oatmeal, or yogurt for added crunch and nutrition.
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Nutritional Benefits:
- Pumpkin seeds are a great source of antioxidants, magnesium, zinc, and omega-3 and omega-6 fatty acids, which contribute to heart health, immune support, and overall wellness.
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Oil Alternatives:
- For a lower-calorie option, you can use a cooking spray instead of olive oil.
- For different flavor profiles, try using flavored oils like garlic-infused olive oil or chili oil.
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Allergy Note:
- If you have any nut allergies, ensure that the pumpkin seeds are processed in a facility that does not handle nuts to avoid cross-contamination.