Smoky BBQ Spiced Pumpkin Seeds

Smoky BBQ Spiced Pumpkin Seeds – a healthy, low-calories snack recipe.

Pumpkin seeds are such a healthy, low-calorie snack, so if you’re carving those jack-o-lanterns this week, rather then tossing them, roast them in the oven for a high-nutritive snack.

You can simply toss them with salt (Madison loves them with garlic powder and salt) and use this recipe as a guideline, but if you want something with more flavor, try seasoning them with this smokey, spicy, savory combination that mimics the flavor of BBQ potato chip seasoning.

Smoky BBQ Spiced Pumpkin Seeds – a healthy, low calorie snack

Smoky BBQ Spiced Pumpkin Seeds
Servings: 6 • Serving Size: 1/4 cup • Weight Watchers Points+: 2 pts
Calories: 81 • Fat: 3.5 g • Protein: 3 g • Carb: 10 g • Fiber: 3 g • Sugar: 0.5 g
Sodium: 97 mg • Cholesterol: 5 mg


  • 1 ½ cup unshelled, raw pumpkin seeds
  • 1 1/4 teaspoon onion powder
  • 1 1/4 teaspoon garlic powder
  • 1/2 teaspoon smoked paprika
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon cayenne pepper
  • 1/4 teaspoon ground mustard
  • 1/4 teaspoon light brown sugar
  • 4 to 5 squirts olive oil spray


Preheat oven to 300F degrees.

Remove the seeds from the pumpkin and separate them from the stringy pulp and rinse the seeds in a colander under cold water. Shake off any excess water, spread the seeds on a baking sheet and roast for about 10 minutes or until seeds are dry, tossing halfway through.

In another small bowl, combine the onion powder, garlic powder, mustard, smoked paprika, cayenne, salt and brown sugar.

Place the seeds in a medium bowl and lightly spray with oil. Add 3/4 of the spice mixture and toss to evenly coat.  Evenly spread the seeds on a sheet pan covered with parchment and roast for 20 minutes or until brown and crunchy, tossing half way through. Immediately spray more olive oil over the seeds and toss with the remaining spice mixture. 

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28 October 2015 | 5:18 pm – Source:


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