Alisa’s Advice: Safe Roasted Seeds

in Substitutions
Published: November 12, 2014

Seasoned seeds can offer delicious crunch and savory flavor to any plate of greens, but many brands are packaged on equipment shared with tree nuts and peanuts, or dusted with dairy or gluten. Fortunately, there are a few allergy-friendly options.

Gerbs ( offers a wide range of seeds, from sunflower to hemp, roasted and packaged in their own nut-safe, gluten-free and dairy-free facility. For pumpkin seeds, seek out SuperSeedz (, which are made with-out top allergens on peanut- and tree nut-free lines.

Beyond store-bought, making your own straight from the source is much easier than you might think.

How to Roast Pumpkin Seeds

  1. Scoop seeds from a pie pumpkin or squash (acorn, butternut, spaghetti or kabocha) and place in a bowl of cold water. Remove and discard the stringy bits, rubbing the seeds between your fingers to remove smaller strings. Pour the seeds into a colander, and rinse with warm water.
  2. Measure seeds before placing in a small saucepan. Cover with 2 inches of water, and use 2 teaspoons of salt per 1/2 cup of seeds. Bring to a boil, then simmer uncovered over medium-low heat for 1-0 minutes. Drain the seeds and pat dry.
  3. Preheat oven to 325° F and line a baking sheet with parchment paper or a silicone baking mat.
  4. Place seeds on the baking sheet and toss with 1 teaspoon olive oil per 1/2 cup. Spread seeds into a single layer and roast 15 to 20 minutes, turning halfway through. The seeds should just begin to look toasty; keep a close eye as they can quickly burn.
  5. While warm, toss with additional salt or spices, if desired. Let cool completely for maximum crunch. Store seeds in an open container at room temperature for up to 1 week.

Alisa Fleming is a contributing editor to Allergic Living magazine and the author of Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance and Casein Free Living, and founder of