Removing the shells from pumpkin seeds reveals tender, green interiors known as pepitas. They are often available in bulk from most natural-food grocers. A 1-ounce serving of pepitas contains approximately 8 grams of protein or about 16-percent of your daily recommended intake based on a 2,000-calorie diet. Raw pepitas have a rich and nutty flavor; when you cook them, you can add your favorite seasonings to create a tasty and crispy snack.
Seasoning
Combine your favorite seasonings to create a custom flavor to complement or contrast the taste of pepitas. If you enjoy spicy foods, try a two-to-one mixture of chili powder and cayenne pepper. For a sweet treat, use a two-to-one mixture of sugar and cinnamon, which can be made lower calorie with sugar substitute. If you are OK with experimenting, try different combinations of salt, ground black pepper, cayenne pepper, chili powder, lime juice, paprika, lemon pepper, cumin and other seasonings until you find one you like. Place an egg white in a bowl and use a whisk to beat it vigorously until it is frothy. Add 2 tablespoons of the seasoning mixture for every 3 cups of pepitas you plan to cook. Stir the seasonings into the egg whites then add the pepitas. Toss the uncooked pepitas with the egg-white mixture and transfer them to a strainer to drain off excess liquid. If you do not have egg whites available, you can use 2 tablespoons of oil, though the pepitas will contain more fat if prepared this way.
Baking
Baked pepitas require less effort to prepare in comparison to skillet-roasting them. The result is slightly drier than cooking the pepitas in a skillet and it does not require oil to crisp them. Preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper and spread the pepitas on it in a single, even layer. Depending on the amount of pepitas you are cooking, you might need multiple baking sheets. Slide the baking sheets in the oven and allow the pepitas to cook for five minutes. Use a spatula to stir the pepitas gently and continue cooking them for an additional five minutes. When done, pepitas are golden brown. Remove the baking sheet from the oven and allow the pepitas to cool for five minutes before serving or using them in a recipe.
Skillet Roasting
Skillet-roasted pepitas are crispier and slightly moister than their oven-baked counterparts. They require constant stirring to brown them evenly and slightly more time to prepare. Preheat a skillet over medium on a stove top and add 1/2 teaspoon of oil or butter. Use margarine if you would like to reduce fat. When the oil, butter or margarine has preheated for 30 seconds, add the pepitas to the skillet. Stir the pepitas continually for about 15 minutes or until they are golden brown and crispy. Remove the skillet from the heat and allow the pepitas to cool for five minutes before serving them.
Storing
Transfer pepitas to an airtight container within two hours of cooking them; sandwich bags work well. Store the pepitas in the refrigerator and consume them within four days. If you used oil instead of egg, you can safely store the pepitas at room temperature in a dark area. Consume the oil-cooked pepitas within two weeks for the best flavor and texture.
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