Keto Pumpkin Seeds Recipe (Are Pumpkin Seeds Keto?)

Are pumpkin seeds keto friendly? Yes! Pumpkin seeds are compatible with the keto diet, as long as you don't add sugar to them! There are 8.6 grams carbs in pumpkin seeds and 5.7 grams net carbs in pumpkin seeds (per ¼ cup serving). Get my keto pumpkin seeds recipe, and learn to roast crispy pumpkin seeds with a delicious blend of aromatic spices.  

Jump to:

• 🎃 Are pumpkin seeds keto? 
• ➕ Pumpkin Seeds Nutrition Info 
• ⭐ Pumpkin Seeds Health Benefits 
• ❓ What seeds are keto friendly? 
• 😋 Keto Pumpkin Seeds Recipe 
• FAQs 
• 📖 Recipe
• 💭 Expert Tips from a Dietitian
• 💡 How to Use Pumpkin Seeds 
• 👨‍🍳 More Healthy Keto Recipes 
• 💬 Comments

🎃 Are pumpkin seeds keto? 

Yes, pumpkin seeds are keto friendly under most ketogenic diet protocols. There is no one standard keto diet with a “correct” ratio of macronutrients (source). One thing all keto diets share is that they are very low in carbohydrates. 

Medically prescribed ketogenic diets used for epilepsy treatment are often very low carbohydrate, moderate protein, and high fat. They often are 70-80% of total daily calories from fat, 5-10% from carbohydrates, and 10-20% from protein. In contrast, "keto” diets in popular culture used for weight loss are often low carb diets that aren’t necessarily very high fat. 

Just about any food can technically fit into a keto meal plan if the portion is small enough. Pumpkin seeds offer about 48% calories from carbs (16% calories from net carbs), 37% calories from fat, and 17% calories from protein. Their macro profile allows them to fit into most keto diets if enjoyed in moderation. 

➕ Pumpkin Seeds Nutrition Info 

Here is the nutrition information for plain roasted pumpkin seeds (¼ cup, without salt): 

• Calories: 71 
• Total Carbs: 8.6 grams 
• Fiber: 2.9 grams 
• Total Fat: 3.1 grams 
• Saturated Fat: 0.6 grams 
• Protein: 3 grams 
• Vitamin A: 0% DV 
• Vitamin C: 0.1% DV 
• Vitamin E: 3.7% DV 
• Calcium: 0.9% DV 
• Iron: 2.9% DV 
• Magnesium: 10.5% DV 
• Potassium: 4.2% DV 
• Zinc: 11.0% DV 

Nutrition info from Cronometer and is approximate. 

One downside of pumpkin seeds is that they contain phytates that inhibit certain minerals' absorption, including zinc. This is part of the reason why the iron and zinc from animal-based foods (such as beef) is more bioavailable than from plant foods. That doesn't mean don't eat seeds, but it's good to be aware that you may have much higher zinc needs if you are vegetarian or vegan (source). 

⭐ Pumpkin Seeds Health Benefits 

Roasted pumpkin seeds are DELICIOUS, and not just for those on ketogenic diets! Here are some of the health benefits of pumpkin seeds (they offer so much more than great taste): 

• Packed with essential vitamins and minerals: Pumpkin seeds are a good source of certain key nutrients, including magnesium and zinc. They’re also rich in heart healthy fats (primarily omega-6 unsaturated fatty acids) and they provide some plant-based protein and non-heme iron. 
• Full of fiber: One serving of pumpkin seeds in shell (¼ cup) provides approximately 3 grams of fiber. Fiber promotes healthy digestion, helps with satiety (providing a feeling of lasting fullness from meals), and is linked to healthier blood sugar and blood cholesterol levels. 
• Prevents food waste: If your family is carving jack-o-lanterns this Halloween, you're going to have pumpkin seeds. Instead of throwing them out, whip this up and get a nearly free snack from your pumpkin purchase. Limiting food waste can help make a healthy diet more affordable. 
• Low carb, dairy free, soy free, gluten free, sugar free, nut free, vegan recipe (Whew!): This snack recipe is free of the major food allergens and fits (almost!) all of the special diets. Since pumpkin seeds are seeds (not nuts), even those with nut allergies can enjoy this healthy snack. 
• Convenient snack: Going on a road trip, hike, or have a long commute to work? These keto pumpkin seeds are perfect when you need a healthy snack on the go. 

❓ What seeds are keto friendly? 

Pumpkin seeds aren’t the only seeds that are keto friendly. Other winter squash seeds are also safe for keto, and many other types of seeds are as well. Here are some seeds that are good for keto diets: 

• Sunflower seeds 
• Flax seeds 
• Chia seeds 
• Sesame seeds 
• Hemp seeds 
• Acorn squash seeds 
• Butternut squash seeds 
• Delicata squash seeds 
• Spaghetti squash seeds 

You can roast other squash seeds in the same way you’d roast pumpkin seeds. 

😋 Keto Pumpkin Seeds Recipe 

Plain, salted pumpkin seeds are good for keto, but try this keto pumpkin seed recipe when you want to spice things up. Here are the ingredients you need for these keto pumpkin seeds: 

• 1½ cups pumpkin seeds (fresh, raw, and in shell) 
• 1 tablespoon cooking oil (olive oil, avocado oil, or your favorite)  
• 1 teaspoon sumac powder 
• ½ teaspoon paprika 
• ¼ teaspoon cumin 
• ¼ teaspoon coriander spice 
• Salt and black pepper, to taste (I used ¼ teaspoon of each) 

Get a printable recipe card at the end of the post! If you can’t find sumac spice, feel free to experiment with other spices such as chili powder or curry powder. 

In addition, you'll need a large baking sheet and some parchment paper to make these oven roasted pumpkin seeds. 

How to Make Keto Pumpkin Seeds

Here are the step-by-step directions to make my keto pumpkin seeds recipe: 

1. Scoop the seeds out of your pumpkin, pulling as much of the stringy "pumpkin guts" as you can off of your seeds. Put the seeds in a bowl with cool water and let them soak for about 5 minutes. This will help to remove any gooey pumpkin still stuck to the seeds. 

2. Strain the pumpkin seeds out of the water and spread them out in a single layer on paper towels or a clean kitchen towel. Pat the tops of the seeds gently with a paper towel or kitchen towel to help them dry. Let them sit for about an hour to dry more if you have the time. Otherwise, continue with the recipe. 

3. Preheat the oven to 350F (175C). Line a dark baking sheet with parchment paper. Put your pumpkin seeds in a medium-sized bowl and stir in the oil. Next, add the sumac, paprika, cumin, coriander, salt, and pepper, and give it another stir. 

4. Spread your seeds out on the parchment-lined baking sheet, trying to spread them into a single layer. Put the baking sheet in the top third of your preheated oven. Roast the pumpkin seeds for 25 minutes total, giving them a flip and stir every 10 minutes or so. Let cool and enjoy! 

Air Fryer Pumpkin Seeds

1. Prepare pumpkin seeds as directed above with the oil and spices. Preheat the air fryer to 350F (175C) for 5 minutes. 

2. Carefully spread one cup of pumpkin seeds on your air fryer tray. Air fry for 10-15 minutes at 350F (175C), flipping and stirring every 5 minutes. (Use the top rack position if you have an air fryer oven.) I like extra crispy pumpkin seeds, so I air fry them the full 15 minutes. Let cool for several minutes and enjoy. 

Hot Tip: You will need to air fry the pumpkin seeds in batches for the best result. Keep in mind that air frying fewer seeds than one cup may result in a shorter total air frying time. 

FAQs 

How many pumpkin seeds on keto? 

A 1-ounce serving of pumpkin seeds (28 grams or 85 pumpkin seeds) fits most keto diets, providing 10g net carbs (15g total carbs). That said, the number of pumpkin seeds you can eat on keto depends on your daily carbohydrate limit. If you’re on a medically prescribed diet, this is often determined as a percent of your total calorie needs. 

How many carbs in a handful of pumpkin seeds? 

One handful of pumpkin seeds is about 1 ounce (28 grams) or ⅓ cup. One handful of pumpkin seeds provides approximately 15 grams total carbohydrates or 10 grams net carbohydrates. 

What are the pumpkin seeds carbs in 1 Tbsp? 

One tablespoon of pumpkin seeds has about 2 grams carbs and 1 gram net carb. (This is for unsweetened pumpkin seeds, of course.) 

Do pumpkin seeds spike sugar? 

Pumpkin seeds are low carb and shouldn’t spike your blood sugar levels or break ketosis when enjoyed in moderation. That said, the best way to see how individual foods impact your blood sugar when you have diabetes is to use a continuous blood glucose monitor (CGM). 

Are pepitas keto? 

Yes, pepitas are keto friendly. Pepitas are shell-less pumpkin seeds that only come from certain varieties of pumpkins. Like other types of pumpkin seeds, they are also low in carbs. 

How many net carbs in homemade pumpkin seeds? 

Per Cronometer, ¼-cup of unshelled, unsalted pumpkin seeds provides 5.7 grams of net carbs. To calculate this, I took the total carbohydrates (8.6 grams) and subtracted the fiber (2.9 grams). 

Is it safe to eat raw pumpkin seeds? 

Yes, it is safe to eat raw pumpkin seeds. That said, I don't think that they taste very good raw. 

📖 Recipe

💡 How to Use Pumpkin Seeds 

Keto pumpkin seeds make the perfect snack by themselves! If you'd rather use pumpkin seeds as a crunchy topping on an entrée or side, try sprinkling them on one of these healthy recipes: 

• Baked Canned Sardines 
• Vegan Cauliflower Soup (Instant Pot) 
• High Calorie Vegan Meals (on the lentil and rice bowls) 
• Kale Apple Slaw 
• Air Fryer Whole Carrots 
• Air Fryer Chicken Shawarma (use almond flour wraps for keto) 

You could also use these seeds as part of a trail mix or as a healthier substitute for croutons on salads. Unlike your typical crouton, these keto pumpkin seeds have no refined grains. 

👨‍🍳 More Healthy Keto Recipes 

Looking for more very low carb recipes? Here are some of my favorite keto diet recipes on the site: 

• Keto Parmesan Crisps (High Protein Chips) 
• Keto Blueberry Smoothie 
• Air Fryer Rotisserie Chicken (swap out the sides to make a keto meal) 
• Chorizo Stuffed Zucchini 
• Pork Belly Air Fryer Recipe 
• Cloud Bread with Greek Yogurt 

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