Roasted pumpkin seeds are a simple, nutritious snack you can make at home. Save the seeds from a fresh pumpkin and try roasting them this weekend for a crunchy, flavorful treat.
Pumpkin season is here, and pumpkins lend themselves well to both sweet and savory recipes. Roasted pumpkin seeds are crunchy, salty, and addictive—perfect for snacking, adding to granola, or sprinkling over salads and soups. They’re naturally low in calories, high in protein, and suitable for vegan, gluten-free, and keto-friendly diets when prepared with the right ingredients.
Roasted Pumpkin Seeds Recipe
This easy roasted pumpkin seeds recipe will have you feeling like a kid again as you scoop seeds from a Jack-o’-lantern or carving pumpkin. With minimal ingredients and a little time in the oven, you’ll end up with crisp, golden seeds that the whole family will love.
Helpful Tip
Choose a larger pumpkin when possible—its seeds are usually bigger and easier to roast. The most time-consuming step is separating the seeds from the stringy pulp. Use a sturdy metal spoon to scrape the cavity thoroughly, then rinse the seeds in a colander under cold water; the pulp will wash away and separate quickly.
Ingredients
- Pumpkin seeds (cleaned)
- Olive oil or butter – use salted butter sparingly if you plan to add extra salt
- Salt to taste – alternatives include black pepper, paprika, or Everything Bagel seasoning
How To Roast Pumpkin Seeds
1. Preheat
Preheat the oven to 300°F (150°C).
2. Clean
Use a spoon to scoop the pulp and seeds out of the pumpkin into a bowl.
3. Rinse and dry
Separate the seeds from the stringy pulp by rinsing them in a colander under cold water. Shake off excess water and allow the seeds to air dry briefly—don’t blot with paper towels, as seeds can stick.
4. Roast
Spread the seeds in a single layer on an oiled baking sheet and roast for 30 minutes to remove moisture and begin toasting.
5. Coat with oil and spices
Toss the dried seeds with olive oil or melted butter and season with salt and any spices you prefer.
6. Bake
Return the seeds to the oven and bake until crisp and golden, about 20 more minutes. Stir occasionally to promote even browning.
Substitutions and Variations
- Sweet variation – use coconut oil and toss seeds with cinnamon and a touch of brown sugar or maple syrup before the final bake.
- Low-sodium option – skip added salt and flavor seeds with lime juice and black pepper, smoked paprika, garlic powder, or other salt-free seasonings.
FAQ
Boiling seeds briefly in salted water before roasting helps the salt penetrate the seed more evenly and can improve texture. Drain well before roasting. Keep in mind that a longer boil will produce a saltier result.
Yes. Pumpkin seeds are high in fiber and contain beneficial nutrients like magnesium and zinc. They provide protein and healthy fats, making them a nutritious snack when consumed in moderation.
Bitterness can come from rancid seeds or from over-roasting. If they taste off, discard them and start with fresh seeds. Boiling briefly before roasting can reduce the chance of burning the seed interior while achieving crisp shells.
Both are good. Raw seeds retain the most nutrients, while roasting improves flavor and texture. Roast at moderate heat to preserve as many nutrients as possible while achieving a crunchy result.
Top Tip
Watch the seeds closely during the final bake and stir them frequently so they brown evenly. When they emit a nutty aroma and look crisp, they’re done.
More autumn treats to try
- Pumpkin dump cake
- Baked apple cider donuts
- Pumpkin cookies
Roasted Pumpkin Seeds
Ingredients
- 2 cups pumpkin seeds
- 2 tbsp olive oil or butter
- salt to taste
Instructions
- Preheat the oven to 300 degrees F.
- Using a spoon, scrape the pulp and seeds out of your pumpkin into a bowl.
- Separate the seeds from the stringy pulp by rinsing the seeds in a colander under cold water. Then shake dry. Don’t blot with paper towels; the seeds will stick.
- Spread the seeds in a single layer on an oiled baking sheet and roast for 30 minutes to dry them out.
- Toss the seeds with olive oil, salt and your choice of spices.
- Return to the oven and bake until crisp and golden, about 20 more minutes.
Notes
- Use a large pumpkin for larger seeds. A strong metal spoon helps remove pulp so you don’t miss any seeds. Rinse thoroughly in a colander to separate seeds from strings.