Pumpkins are synonymous with fall and a great source of antioxidants like beta-carotene, which converts to vitamin A and gives the plant its vibrant orange color. But the seeds are edible and nutrient-rich, too. Not only can they provide a great texture for soups and salads, but they’re high in magnesium, zinc and heart-healthy omega-3’s. Here, seven ways to incorporate pumpkin seeds into your diet.
1. PUMPKIN SEED TRAIL MIX | UPROOT KITCHEN
Nutrition (per serving): Calories: 200; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 284mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 8g; Protein: 4g
2. SMOKY BBQ SPICED PUMPKIN SEEDS | SKINNYTASTE
Nutrition (per serving): Calories: 81; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 95mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 1g; Protein: 7g
3. SPICY PUMPKIN + CASHEW CRUNCH | LENTINE ALEXIS
Nutrition (per serving): Calories: 92; Total Fat: 7g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 186mg; Carbohydrate: 4g; Dietary Fiber: 1g; Sugar: 1g; Protein: 4g
4. FALL HARVEST SUPERFOOD SALAD | NUTRITION STRIPPED
Nutrition (per serving): Calories: 382; Total Fat: 17g; Saturated Fat: 3g; Monounsaturated Fat: 4g; Cholesterol: 0mg; Sodium: 347mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 19g
5. SEEDY DARK CHOCOLATE BARK | LENTINE ALEXIS
Nutrition (per serving): Calories: 210; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 74mg; Carbohydrate: 16g; Dietary Fiber: 4g; Sugar: 8g; Protein: 6g
6. PUMPKIN SEED AND CHOCOLATE CHIP OATMEAL BREAKFAST BARS | EATING BIRD FOOD
Nutrition (per serving): Calories: 108; Total Fat: 2g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 93mg; Carbohydrate: 19g; Dietary Fiber: 2g; Sugar: 5g; Protein: 3g
7. CREAMY BUTTERNUT SQUASH AND APPLE SOUP | NUTRITION STRIPPED
Nutrition (per serving): Calories: 202; Total Fat: 7g; Saturated Fat: 4g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 497mg; Carbohydrate: 37g; Dietary Fiber: 9g; Sugar: 17g; Protein 3g
