How to Eat Pumpkin Seeds the Right Way, According to Chefs

Pumpkin seeds, also known as pepitas when shelled, are a versatile, nutritious snack suitable for sweet or savory dishes. Roasting concentrates their nutty flavor and yields a crunchier texture, while raw seeds stay chewier and milder. Store them in airtight containers; roasted seeds keep one to two weeks, raw seeds for months. They deliver unsaturated fats, protein, fiber, and minerals such as calcium, magnesium, and iron, along with antioxidants. Both shell-on and shelled seeds can be eaten whole or used as toppings, with shelled pepitas offering a milder bite. Experts Albert Nguyen, Traci Weintraub, and McKenzie Johnson share preparation tips.