snack

Roasted Spiced Pumpkin Seeds

PreconceptionSnackEasyServes 225 min

Crispy baked pumpkin seeds tossed with a pinch of paprika and salt.

Pumpkin seeds are a fantastic fertility food, particularly because they are incredibly rich in zinc, which is critical for his steady sperm production and overall semen quality. For both partners, these seeds offer a great source of plant-based protein and healthy fats that support stable blood sugar and hormone balance. Keeping a baseline of these essential minerals helps build up optimal stores while preparing to conceive.

View Nutrition Facts

One serving≈250 kcal · 10 g protein

Calories250 kcal

Protein9.6 g

Carbs5.1 g · 0.5g sugar

Fat23 g · 3.7g sat

Fiber2.2 g

Sodium293 mg

Folate19 mcg DFE

Iron3 mg

Calcium16 mg

Choline21 mg

Iodine34 mcg

Zinc2.6 mg

from its ingredients

Ingredients

½ cup raw pumpkin seeds
1 tbsp olive oil
½ tsp paprika
¼ tsp salt

Method

1Preheat your oven to 300°F (150°C) and line a baking sheet with parchment paper.
2In a small bowl, toss the pumpkin seeds with olive oil, paprika, and salt until evenly coated.
3Spread the seeds in a single layer on the prepared baking sheet.
4Bake for 15-20 minutes, stirring halfway through, until they are fragrant and lightly toasted.
5Remove from the oven and let cool completely on the pan (they will crisp up as they cool).

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