Pumpkin Seeds in the Air Fryer

If your family likes to carve pumpkins for Halloween, you may be wondering what to do with all the pumpkin seeds inside. They actually make a great snack for older kids! Pumpkin seeds, or pepitas, are a common snack in Mexican and other Latin American cuisines. In the US, they are a popular snack in the fall, where they are usually served roasted.

How to Serve Pumpkin Seeds

Pumpkin seeds are considered a choking hazard to kids under the age of 4. For babies, you can grind them or use a pumpkin seed butter diluted in something like breast milk or formula. Globs of seed or nut butter are actually a choking hazard for babies. Once your baby is a bit older, you can sprinkle ground pumpkin seed on foods like toast or other dishes.

Nutrition

Pumpkin seeds are a good source of protein, fiber, niacin, iron, zinc, manganese, magnesium, and phosphorus making them nutritional powerhouses (1). They also contain some riboflavin, folate, pantothenic acid, sodium, and potassium. Also, they contain a variety of fatty acids.

Choosing Seeds

The pumpkins that we use for carving are not bred for taste and therefore may not produce the best tasting seeds (2). That being said, they are totally safe to eat and are usually what people have available. Pie pumpkins will have tastier seeds. The seeds that are available in the store are generally shell-less. You can also use the seeds from other winter squash as well.