Pumpkin seeds are loaded with vitamins and minerals, but also with polyunsaturated omega-6 fats. Those fats are very fragile and can go rancid quite quickly so seeds prepared this way should be kept in a air-tight container in the refrigerator and eaten in less than a week. This is also a nice snack kids will like and is very quick to prepare. It’s a great way to eat the seeds you’ll get when carving the Halloween pumpkins. In this case, simple rinse and dry the seeds before using them.


  • 3 cups raw pumpkin seeds (pepitas);
  • 2 tbsp butter, ghee or coconut oil;
  • 1 and 1/2 tbsp chili powder;
  • 1 tbsp sea salt;
  • 1 tsp cayenne pepper;


  1. Preheat your oven to 350 F.
  2. In a bowl, toss the pumpkin seeds with the melted oil, chili powder, sea salt and cayenne pepper;
  3. Spread on a baking sheet and bake for about 10 minutes.
  4. Let cool and serve or store in the refrigerator in a air-tight container. Most recipes call for a liquid vegetable oil, but the butter or coconut oil will harden when chilled in the refrigerator, giving the seeds another texture, but leaving them absolutely delicious.