How to Toast Seeds Perfectly

Toasted pumpkin seeds
By: Isabel Smith, MS, RD, CDN

Lately I’ve been loving toasted seeds, especially pumpkin seeds (pepitas) and sesame seeds. Toasting them adds a nice flavor to cooked and raw veggie dishes, salad dressings, fish and other recipes. But when we see it included in the directions of a recipe, there’s a big misconception that the seed-roasting process can be labor intensive, but in reality it’s super easy. Here’s a quick 10-minute method that will have you toasting those seeds every time.

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  • 2-3 tbsp seeds (sesame seeds used here)


  1. Pick the type of seeds you want to toast.
  2. Heat a skillet over medium heat for about 1 minute, or until the pan is slightly warmed.
  3. Add the seeds to the warm pan, and stir with a wooden spoon about every minute or so, for about 5-7 minutes or until the seeds are slightly browned.
  4. Remove the seeds from heat, and add to your dish of choice.

Prep time: 3 minutes

Cook time: 7 minutes

Total time: 10 minutes

Servings: 2 - 4

  • Nutrition per serving:

Yields and nutritional information are estimated and will vary depending on produce size and equipment used.


Isabel Smith, MS, RD, CDN

Isabel is a Registered Dietitian, wellness expert and fitness coach. Isabel has her own nutrition and wellness practice based in New York City, Isabel Smith Nutrition, but she works with clients and corporations both nationwide and worldwide in a variety of areas including skin health, weight loss, gastrointestinal issues and allergies, sports nutrition, general wellness and more. As a Guided Reboot coach, Isabel has helped hundreds juice their way to better health. When she isn’t helping clients achieve optimal nutrition and wellness, she can be found trying and creating new juices and making other healthy recipes, running, cooking, spinning, practicing yoga, and enjoying time with her two Yorkshire terriers. Isabel is also one of the nutritionists who runs our Guided Reboot programs.

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