How to Roast Pumpkin Seeds

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Save the seeds from your pumpkins this year and make roasted pumpkin seeds for a healthy, crunchy snack. If you’re carving a Jack-O-Lantern, then don’t waste the goodness inside, follow this easy step-by-step guide, and you’ll be rewarded with a special treat!

How to Roast Pumpkin Seeds - Save the seeds from your pumpkins this year and make roasted pumpkin seeds for a healthy, crunchy snack.

Whether you’re carving spooky Halloween pumpkin faces or making homemade pumpkin puree from scratch, don’t forget to save those edible seeds inside! I had a fond childhood memory of my elementary school teacher showing our class how to roast pumpkin seeds in a toaster oven after making our Jack-O-Lanterns. This healthy snack recipe is easy to make at home and a fun project to get the kiddos involved.

How to Roast Pumpkin Seeds

Don’t throw out the seeds! Make a tasty and healthy snack in a few simple steps to add flavor and irresistible texture to each bite. Pumpkin seeds are composed of two parts; the cream-colored shell and the kernel or pepita which is olive green in color. Both are edible, so you can’t go wrong roasting the whole seed and enjoying the maximum nutritional benefits.

STEP 1: Remove the Seeds

A strainer of washed pumpkin seeds

Use a large spoon or ice cream scoop to remove the inside pulp, stringy fibers, and entangled raw seeds from the pumpkin. The seeds from carving pumpkins and pie pumpkins are edible. Depending on the size of your pumpkin, the more or less yield you will have. My pumpkin seed recipe uses a 3-pound pie pumpkin that I used to make homemade pumpkin puree for a delicious pumpkin pie.

STEP 2: Wash and Dry Seeds

Drying a bunch of pumpkin seeds in a white towel

Add the seeds to a colander, wash and remove any pulp left on the seeds. It’s okay if some flesh remains. Make sure to dry the seeds as much as possible in between a towel. This process will help to crisp up the seeds during roasting. Any excess moisture will create steam in the oven and prolong the cooking time.

STEP 3: Season the Seeds

Seasoned pumpkin seeds on a baking sheet

Toss the seeds in a bowl with olive oil, salt, garlic powder, paprika, and black pepper. Make sure to separate and spread the seeds evenly on a lightly greased cookie sheet for even roasting.

STEP 4: Roast the Seeds
A spoon scooping roasted pumpkin seeds off a baking sheet

The seasoned pumpkin seeds get roasted at a moderate heat of 350°F (177ºC) for about 12 to 15 minutes, tossing the seeds every 5 minutes to encourage even browning. When the seeds give a nutty aroma and golden brown color, they are ready!

A white ramekin holding oven roasted pumpkin seeds

Benefits of Roasting Pumpkin Seeds

  • Ease: Since you’re already taking the time to cut and remove the seeds, why not pre-heat the oven and quickly make a snack!
  • Versatility: I’m sure your pantry is already filled with seasonings to create unique and tasty combinations. You can use any seasoning mix, like some chili powder for heat, curry powder or cumin for a more earthy flavor, or even a sweet taste with cinnamon and maple syrup. Feel free to use vegetable oil, butter or coconut oil instead of olive oil.
  • Nutrition: Eating the whole pumpkin seed provides fiber and an excellent source of zinc from the shell and the nutrients phosphorus, potassium, magnesium, and iron. According to the USDA National Nutrient Database, in 1 ounce (28 grams) of pumpkin seeds provides approximately 126 calories, 5.3 grams of protein, 5.5 grams of fat mainly from unsaturated sources, 15 grams of carbohydrates and 5 grams of total dietary fiber.

If you’re a fan of pumpkin seeds, I’d love to hear your flavor combinations and uses in the comments section below!

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Roasted Pumpkin Seeds

Do not waste the seeds from pumpkins, they can be made into a healthy and delicious snack! Learn how to roast pumpkin seeds with this step by step guide.
Pin Print Review
3.75 from 1314 votes
Prep Time10 mins
Cook Time15 mins
Total Time25 mins
Servings 12 servings
Course Snack
Cuisine American

Ingredients

  • ¾ cup raw pumpkin seeds
  • 1 tablespoon olive oil
  • ½ teaspoon kosher salt
  • ¼ teaspoon garlic powder
  • ¼ teaspoon paprika, optional
  • teaspoon black pepper

Instructions 

  • Preheat oven to 350°F (177ºC).
  • Wash pumpkin seeds in a colander to remove the pulp and fibers. Thoroughly dry with a towel.
  • In a small bowl combine pumpkin seeds, olive oil, salt, garlic powder, paprika (if using), and black pepper.
  • Lightly grease a sheet pan with olive oil. Evenly spread the seasoned pumpkin seeds on the sheet pan.
  • Bake until the seeds are toasted and crunchy, about 12 to 15 minutes. Stir every 5 minutes for even toasting, and check for doneness with each stir by tasting a seed for crunchiness.
  • Transfer the roasted pumpkin seeds to a bowl to cool down.

Equipment

Notes

  • Serving Size: 1 tablespoon
  • The recipe can be easily doubled or tripled depending on how many seeds your pumpkin yields.
  • To make separating the pulp from the seeds a bit easier, add them to a medium sized bowl. Fill the bowl with warm water and rub the seeds together in the palm of your hands to remove the stringy flesh. Allow the seeds to float to the top of the bowl, then use a spoon to skim them from the surface. Transfer to a colander to further rinse before drying. 
  • Store in an airtight container for up to 2 weeks.

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Nutrition Facts
Roasted Pumpkin Seeds
Amount Per Serving (8 g)
Calories 53 Calories from Fat 45
% Daily Value*
Fat 5g8%
Saturated Fat 1g5%
Polyunsaturated Fat 2g
Monounsaturated Fat 2g
Sodium 47mg2%
Potassium 2mg0%
Carbohydrates 1g0%
Fiber 1g4%
Sugar 0.02g0%
Protein 2g4%
Vitamin A 20IU0%
Vitamin C 0.8mg1%
Calcium 10mg1%
Iron 0.7mg4%
* Percent Daily Values are based on a 2000 calorie diet.

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Jessica Gavin

I'm a culinary school graduate, cookbook author, and a mom who loves croissants! My passion is creating recipes and sharing the science behind cooking to help you gain confidence in the kitchen.

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Reader Interactions

152 Comments Leave a comment or review

  1. Masooma says

    Gloria and I were just talking about roasting seeds last week after we carve our pumpkins, but we were thinking it would be too much work lol! But now after reading your post, I might give it a try! Thanks for sharing!! Hope you’re doing well 🙂

  2. David Blair says

    I’ve found that cooking up the job lot-flesh and seeds brings the seeds easily to the top of the pan with a bit less faffing about separating everything and sure looking forward to trying your recipe, though will be using Cornish Sea Salt.

  3. Jeremy Verrillo says

    Great simple recipe! Definitely the hardest part was separating the flesh and seeds. Ended up soaking the seeds in the sink. The seeds float and the flesh sinks/ suspends. Only had to skim the top of the water then, but I had to let the seeds dry over night. That actually seemed to work for the better as it provided another opportunity for a family afternoon activity for the weekend (having carved the jack-o-lanterns the previous afternoon). Mine seemed to be done after twenty minutes, but kept them in until closer to thirty. They have a slightly burnt taste, but it was a lot of fun! Thanks for posting.

    • Jessica Gavin says

      I appreciate the tips, Jeremy! Do you think the slightly burnt taste from the cooking time or seasonings?

      • Martina says

        We just made your recipe. Awesome! So at 20 minutes they were perfect for those who like the seed but not the shell. At 30, throw the whole seed in and eat it all! Both were perfect! Thanks!!

  4. Vernon Ullrey says

    Avocado oil, pepper,and strawberry seasoning was my variation and they are delicious thank you. Haven’t done pumpkin seeds in 40 years your recipe popped and my family say’s they are delicious 😊

    • Jessica Gavin says

      Thank sounds amazing Vernon! I’ve never heard of strawberry seasoning, what does it taste like? So fun to roast pumpkin seeds 🙂

      • Salome kessy says

        Hi,thank you for the recipe was very very delicious.Is it okey to pack them for sale I want to pack for the business 🤦‍♀️

  5. Patti says

    I rinse my seeds then let them soak overnight in 1/4 cup of melted butter and 1/4 cup of Worcestershire sauce. I do NOT dry them overnight. Then I spread them on a cookie sheet and bake them on 325 for about 30 minutes until a medium brown, “stirring” them often. Delicious!!!

  6. Patti says

    And yes, I have roasted spaghetti squash, acorn squash and butternut squash seeds as well, using this recipe. :o)

  7. Forever Learning says

    After carving the seeds, I forgot I left them in an air tight Tupperware for a week, not in the fridge. I cleaned them up pretty good even tho the smell was rather vile. 4 cups worth of seeds. I let them dry over night, 2 nights actually. After the 1st night, they still smelled kinda funky and still damp. Today they smell fine and are dry. Anyhow, is it worth still roasting to eat or am I putting my health in jeopardy?

    • Jessica Gavin says

      Hi There! Although it sounds like a labor of love, if the sounds smelled sort of rotten or moldy, I would err on the side of caution and throw them out. Lot’s of great deals on pumpkins right now at the store!

    • Jessica Gavin says

      Hi Rebecca- Were the seeds cleaned and dried when left out? If they still are pulpy, I would not use it and get some new seeds. Thanks!

  8. Nathan says

    I ended up with little over 3 cups raw seeds. My fault maybe because I nearly quadupled the seasoning. The result was a little too salty for me, but I was able to dust them off and they turned out great!! We squeeze a little bit of lime over a small plate of them and it really goes well 😋
    Thank you!!

  9. Sherry says

    I loved the taste of these but they were a bit “woody” I roasted them til golden brown but maybe not long enough ! Or too long ! The seeds were fresh , dried in a towel after washing them.

    • Jessica Gavin says

      Hi Sherry! What was the texture of pumpkin seeds? Did they seem crisp enough? Paprika has an earthy flavor, so you think that is the woody taste you perceived?

  10. Tessa says

    Salt, pepper, and olive oil for the kids, taco seasoning, cayenne, and chili salt for the grownups 😉

    And a sweet batch with maple syrup, cinnamon and a dash of salt.

  11. Christine says

    This recipe is a nice mix with the Olive oil, garlic powder and paprika. My daughter wants me to roast pumpkin seeds every year but its always hard to crack and eat the seed inside the shell….what’s the best way to eat them?

    • Jessica Gavin says

      Hi Christine- Enjoy them whole (no need to peel!). Otherwise, crack the seeds with your fingers at the narrowest part of the seed and then peel it back.

  12. Christine says

    I made mine with olive oil, lawreys garlic salt, fresh ground black pepper, little bit of cumin and slap ya momma. They’re amazing!

  13. Anna Leah says

    Last year I forgot about my seeds and was bummed they got moldy when I remembered to get to them.
    This year, our two pumpkins had seeds about the same size and your post inspired me to get baking pronto!
    I rinsed and rinsed but the easiest method was floating handfuls in a warm bowl of water and scooped all the floating seeds up and drained them. Your tip to towel dry them was a good reminder and my seeds toasted more quickly than I thought. 30 minutes was plenty toasty for ones on the sheet pan and I ate them shell and all! I had some in a casserole dish and they were less browned but easy to crack and eat.
    I only used oil and kosher salt and with 3 cups worth, I can share with my dad.
    Thanks for this

    • Jessica Gavin says

      Thank you for your feedback Anna! That’s a great a great tip to wash them in a bowl of warm water, I’ll have to try that. So happy to hear that you got to share some with your family 🙂

  14. Marco Contreras says

    I found this recipe quick fast after looking to do something with the seeds from our pumpkin. Very tasty I shall say 😁. My kids loved it and perfect shell crisp. My sister in law never had pumpkin seeds with the shell, but this roast made it a good experience for her. Awesome recipe!!

  15. Kay says

    After washing the pumpkin seeds, I put them in a food dehydrator at 125 degrees for about 2 hours before adding the other ingredients and baking them. Turned out crispy and tasted great!

  16. Elaine White says

    Thanks Jessica my first success at roasting pumpkin seeds, I’ll never compost them again! Some of the variations in the comments sound good, I’ll be trying some of those as well☺. I used home grown small sugar pumpkins, so many seeds!

  17. Judy says

    Made this recipe and it was really great 🙂 used salt pepper and some chipotle seasoning. Delicious! My five year old loved!

  18. Belinda says

    We carved a pumpkin today and used your recipe tonight to roast the pumpkin seeds. I followed your recipe and they came out perfect. This was the first time I tried this and it was a success. Thank you !

  19. Susan Ratcliff says

    Thank you for the recipe. I’ve roasted seeds many times but needed the recipe as a reminder. I also used cinnamon and brown sugar for one of the batches. I may get crazy and experiment with other seasonings as well. We carved nine pumpkins this year so I have plenty to work with. Thanks again!

  20. Calvin Lau says

    What a great seasonal reminder what with neighborhood trick-or-treating in the Los Angeles area pretty much shutting down (large groups and social distancing). Here is my CAD formula: C + A = D (being Creative and Adventuresome equals Delicious!

  21. Judy says

    I forgot about my seeds till the morning I washed them the new got before though. They were sort of slimy are they still good to bake?

  22. Allie says

    This recipe so exceeded my expectations! The seeds are delicious when prepared like this and it’s so easy to do. Thank you Jessica!

    • Jessica Gavin says

      Dry the pumpkin seeds as much as possible until they are crispy, then I would store them in an airtight jar like glass. I would feel ok stored this way for about 1 month, and perhaps if you want it longer then freeze a batch once completely cooled. Take them out to let them defrost at room temperature until you are ready to enjoy it.

  23. Elizabeth Roa says

    I was thinking of putting them in a food dehydrator first to make sure they are nice and dry to insure crispiness … your thoughts on that?

  24. Annie says

    Couldn’t decide on seasoning so I did 4 small batches…
    1.white cheddar powder
    2.lemon pepper
    3.paprika garlic
    4.tajin
    Used spray garlic rapeseed oil and cooked them separately
    Delicious thanks for the recipe

  25. Jack says

    I decided to experiment with what i had around the house and so gar favourite has to be tossing the seads in a mix of crushed salt, Chinese 5 spice and sesame seeds oil

    • Jessica Gavin says

      I dry the seeds as much as possible between the towels. This helps them crisp up faster. If they are a little damp on the surface you may need a longer roasting time. Just keep a close eye on the texture change.

    • Jean C. says

      That sounds really good!! Next batch of roasted seeds I’ll try your version! Can you share the measurements of each ?? Thank you in advance 🙂

  26. James says

    Fabulous recipe – just what I needed to use all of those seeds up from all the pumpkins we’ve carved!
    Thank you for the inspiration!

  27. Sheila m Johnson says

    What am I doing wrong I wash and dried throughly baked first bite crack she’ll crunch but when you started eat them you can’t hulls chewy have spit out I dry them really well baked till golden brown

    • Jessica Gavin says

      Hi Sheila- how large are your seeds? If needed, you can continue to dry them in a low heat oven after the initial baking at 200ºF. to try to gently dry them out more so they are crispy in the center.

  28. Janine Hagerman says

    I followed the recipe for the paprika, salt garlic, and pepper. I accidentally used a smoked paprika container. This added a delicious smokey twist.

    • Jessica Gavin says

      I dry them as much as possible in the towel. They can be dried again in a dry towel, but I don’t let it sit out for long. You can also place them in a sheet pan and dry them more in the refrigerator if desired, about 15 to 30 minutes.

  29. Jonathan Greenberg says

    Seasons Greetings Jessica,
    Been roasting pumpkin seeds for 30 years, but tried your recipe this year (2020). Compared to how bad this year has turned out for most people, your seasoning turned out to be a highlight for us and we thoroughly enjoyed these “spiced up” roasted pumpkin seeds! Thank you, Jonathan

    If you would like to use my comment, you may do so. JG

    • Marie says

      Hello on this Hallow’s Eve!
      In all my years of carving pumpkins with the kids, we had never tried The seeds until this year!
      We used your recipe and added an extra touch!
      We mixed seeds with melted butter seasoned with salt and chili lemon seasoning!
      They were so good…Thank you, for your recipe! Will be roasting our pumpkins seeds from now on!

  30. Susan says

    Thanks for the recipe! I used the spiced in your recipe and added a Lemon Dilly spice I had too! I used grapeseed oil instead of olive oil. Happy Hallowe’en!

  31. Judy Caywood says

    Hi Jessica,

    I’m definitely going to use your recipe for my pumpkin seeds in the future. I wanted to mention how great it is that you have given people the ability to see the ingredients in either US Customary or Metric. I sent this to my friends in Canada right away with a note so they would know that is available to them. Will have to forward to a friend in the UK as well. You are always on the cutting edge.

    xo Judy

    • Jessica Gavin says

      Thank you, Judy! I like to always include the US and metric measurements. I find that it’s best for getting more consistent results between cooks, and it helps our friends in other parts of the world! Happy cooking!

  32. Isabel K says

    I totally agree with Judy. My mom has never tasted a pumpkin seed before and this was a excellent recipe. I wouldn’t have been able to use them if it wasn’t for the metric unit. I will totally recommend this recipe!!

  33. Ashley H. says

    Delicious and crunchy! I used a bit of chili powder, salt, garlic pepper, and garlic salt to season mine and they are nice and flavorful (I have no clue the exact measurements, I kinda just eyeballed it)

  34. Cliff says

    I planted Tomatos in a raised garden I built. For fill I used 4 years worth of compost. Unfortunately in that lovely dirt was 120 sugar pumkin seed that all sprouted around my tomatos. Being from a faily of NJ farmers, I had to leave 6 plants to see what they were. So, by August i had 22 sugar pumpkins trellised and growing along my shadowbox fencing. was a nice backdrop to my tomato plants and the bees loved the blossoms. This was the first year we ever roasted pumpkin seeds, they are in the own as i type. Thanks for this recipe. Happy Fall everyone!

  35. Teena Aujla says

    Sadly mine were burned. I seasoned them with chilli lime pepper, garlic powder, pepper, salt and paprika, but when I put them in the oven, I put them on a pizza stone, and I think that that doubled the heat. I wish I hadn’t but oh well. get another pumpkin I guess. they were burnt but probably would have been great if I had done it properly. 🙁

  36. William Harry says

    Tripled the amount of seeds, but only doubled the other ingredients. Still delicious. My grandson can’t get enough; neither can I. Thanks.

  37. Carla Ondrasik says

    I have never roasted pumpkin seeds and decided to do it this year! What have I been waiting for??? I made your recipe exactly like you have here and they came out PERFECT!!! Thank you for sharing!

  38. Janie says

    My kids (23 and 12) LOVED this recipe! I’m putting a second batch in the oven now. This will be a post pumpkin carving tradition going forward. Thank you for sharing!

  39. Yvonne says

    Thank you for the tips! We made 3 batches with all of our pumpkin seeds…one with olive oil, salt, pepper, garlic, and Frank’s red hot seasoning. Another with garlic oil, salt, and pepper. And the last with olive oil, salt, pepper, and a BBQ dry rub. Sooo flavorful and delicious. Just wanted to share to give some ideas of what to use from the spice rack!

  40. Dawn says

    They turned out perfectly! I haven’t made pumpkin seeds in a few years this recipe was great the only thing I changed is I didn’t have garlic powder in my cabinet so I used garlic salt, and omitted the salt. And it turned out perfect!!

  41. Lina says

    Just roasted the pumpkin seeds today; after roasting the sugar pumpkins for our pumpkin pie! The roasted pumpkin seeds recipe was soooo easy! Thank you for sharing your recipe! I tossed them with some grapeseed oil and my son’s homemade spice rub; they’re delicious! I will definitely make these again! YUM!

  42. Enoc Reyes says

    I harvested two pumpkins from my garden just a few days ago. My wife saved the seeds thinking I could use them for next season. I wondered if I could roast them. So your website popped up when I searched for a recipe. So glad it did. I didn’t have paprika though, but they came out AMAZING! Thanks.

  43. charrington says

    good basic recipe. i added chili pepper powder and honey. baked for 20 and left in the oven, off for five. tossed a bit more salt and powdered sugar.spicy and sweet.

  44. Brock Maher says

    I filled the sink with the seeds & strings, then used the faucet sprayer to blast them apart (worked great!). Still drying the seeds before roasting (always skipped this part). We had BIG pumpkins, so I used my sawzall power tool to cut them in half (yeah, typical guy)… I’ll update after roasting.

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