Roasted Cantaloupe Seeds
We are here to introduce to you a delicious new snack! Maybe you have heard of roasted pumpkin seeds often made during the fall when pumpkins are available. Well, cantaloupe seeds offer a similar flavor and nutritional content, but the good news is, cantaloupe season is much longer, so you can make this part of your family tradition almost year-round. We also think the size of cantaloupe seeds makes them better for sprinkling on top of soups, salads, dips, desserts and even baking them into your favorite cookies. Of course, eating them alone or simply adding them to mixed nuts makes these the perfect healthy go-to snack!
Roasted cantaloupe seeds are easy to make at home and fun to customize. We have three tasty spice blends to share, but creativity is encouraged. Try making a blend of your own. It’s hard to go wrong!
Step One: Separate the Seeds
Wash the outside of the cantaloupe and cut it down the center. Scoop out the middle and pull away large pieces of the fruit from the seeds by hand. Of course, save the rest of the fruit for another delightful recipe.
Once you have the seeds mostly separated, transfer them to a colander to rinse away the rest of the netting. If a small amount remains after you rinse the seeds, don’t worry, it will crisp up in the oven and you won’t even notice it.
Place rinsed seeds on a dish towel and pat dry.
Step 2: Season and Roast
Pre-heat the oven to 300° and line a baking sheet with parchment paper. It’s important to roast the cantaloupe seeds at a low temperature to make them addictively crunchy without burning them.
For every half cup of seeds, toss them with a teaspoon of olive oil followed by your favorite spice blend. Check out our three recipes below. Mix oil and spices well to coat every seed.
Then spread the seeds onto the lined baking sheet in a single layer and bake for about 20-30 minutes. Check the progress at 10 minutes.
The seeds are ready when they start to brown. You don’t want them very dark, just golden. If you taste them right out of the oven, they may be a little chewy, but as they cool, they will become satisfyingly crispy.
Step 3: Enjoy!
Now it’s time to spice it up!
Now that we have the process down, let’s talk seasoning! We have tested and highly enjoy all three recipes below, but feel free to make substitutions if you are missing a spice or want to try a variation.
To make ranch cantaloupe seeds, for each half cup of seeds, you’ll need:
1 teaspoon olive oil
1/2 teaspoon sea salt
1/4 teaspoon onion powder
1/4 teaspoon parsley
1/4 teaspoon garlic powder
1/4 teaspoon dill
1/8 teaspoon dry mustard
1/8 teaspoon celery seed
1/8 teaspoon paprika
1/8 teaspoon black pepper
To make salt and pepper cantaloupe seeds, for each half cup of raw seeds, you’ll need:
1 teaspoon olive oil
1/2 teaspoon sea salt
1/8–1/2 teaspoon black pepper (fresh cracked is recommended)
To make cinnamon sugar cantaloupe seeds, for each half cup of raw seeds, you’ll need:
1 teaspoon olive oil
1/2 teaspoon cinnamon
1 tablespoon brown sugar
Pinch of salt
For a little extra kick, try adding 1/8 teaspoon of cayenne pepper!
Note: Brown sugar has a tendency to burn in the oven, so keep a close eye on this batch.
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