How to roast pumpkin seeds in the oven – delicious!

I recently realised that I need to limit my copper intake because of the whole Zinc/Copper ratio thing that can be such a big part of Pyrrole disorder. So there goes the nuts and seeds – except pumpkin seeds and roasted, they’re awesome!

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I recently realised  that I need to limit my copper intake because of the whole Zinc/Copper ratio thing that can be such a big part of Pyrrole disorder. So there goes the raw cacao, kale and some other leafy greens and a whole list of other stuff.


My low copper diet also means no nuts which had become one of my favourite ‘go to’ foods and have been a huge part of my diet over the last fifteen years… (probably  too huge even for someone without a zinc/copper problem!).

Heavy sigh….

My one blessing however is pumpkin seeds, or pepitas as they’re also known.

While they do have copper in them, they are also super high in zinc which counteracts the copper (for most people), and so that means that they are the one little snacky seed that I can still eat. Yay!

One problem…

The raw version is a little boring… Ok in salads and the like, but for a snack, well….

ho hum.

BUT! Roasted with some Celtic sea salt! Now that’s a whole different story… 🙂

So here I am, sharing my easy peasy recipe for roasted, salted pumpkin seeds that are quickly and easily done in the oven.

Recipe: Roasted salted pumpkin seeds

You’ll need:

  • 1 cup pumpkin seeds (aka pepitas)
  • 1 large teaspoons Celtic sea salt or Himalayan salt
  • 2 tablespoons coconut oil

  • A heavy pan to cook them in in the oven (I use a cast iron skillet as you can see in the picture and it’s great!)

The how to:

  • Heat your oven to 190 degrees celcius (convert that here)
  • Put coconut oil in the pan (enough to cover the base of the pan and to be able to coat the seeds)
  • Add the pumpkin seeds and spread them out. The pan should be big enough that the seeds are pretty much only one or two layers deep.
  • Sprinkle with the salt and then stir the seeds around using a spoon or your fingers, so that they’re coated with the oil and salt is distributed well.
  • Put them in the oven and cook for 10-15 minutes (if you hear them start to ‘pop’ like popcorn, they are definitely done)
  • Allow them to cool and store in an air tight jar or container – if they last that long!


  • Use garlic powder, onion powder or cayenne to give make them even yummier!
  • Leave out the salt and just roast them in the oil
  • Dry roast them without oil
  • Roast nuts or other seeds the same way. You may need to alter the cooking time depending on the size of the nut or seed.


P.S. If you’re new to the Paleo diet and looking for Paleo meal plans, this Paleo recipe book comes with not only over 370 yummy recipes, but an 8 week meal plan as well!

  1. Avatar Cheryl Jacobson says:

    i make this regularly, YUM snack/nibble, the recipe i got said… mix: extra virgin olive oil, Himalayan salt, ginger & turmeric powder with organic pumpkin seeds, then roast on paper lined baking tray 180, 5 to 10 minutes. Got the recipe from Trudy Scott, who has pyrolle.

    1. That sounds good. I had thought about adding garlic or onion powder to them or even some curry spices. 🙂

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