Save the seeds from your pumpkins this year and make my roasted pumpkin seeds recipe for a healthy, crunchy snack. It’s a reader favorite, with hundreds of rave reviews!
Jessica’s Recipe Science
- Rinsing and rubbing the seeds helps to loosen the pulp and fibers.
- Dry the seeds well! Moisture creates steam, making them chewy instead of crisp.
- Roasting the pumpkin seeds at 350ºF (177ºC) steadily dries them, while tossing them after 5 minutes ensures even browning.
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“This is the best recipe I found for pumpkin seeds so far! Perfect seasoning, balance, and crispy! A keeper.”—Val
Why It Works
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.
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. Since you’re already taking the time to cut and remove the seeds, why not preheat the oven and make a quick and easy snack!
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Ingredients You’ll Need
- Pumpkin Seeds: The insides of the pumpkin are packed with edible seeds. Scoop, wash, dry, then measure out the quantity before seasoning and roasting.
- Oil: I use olive oil to roast the pumpkin seeds because it helps them crisp up evenly, makes the seasoning stick, and adds a light fruity flavor.
- Seasoning: Kosher salt enhances the savory flavor, black pepper gives a subtle heat, paprika adds vibrant color, and garlic powder gives an allium flavor.
See the recipe card below for all ingredients and measurements (US and metric).
Ingredient Substitutions
This roasted pumpkin seed recipe is easy to customize! Try these tasty options:
- Seed Swaps: Other types of squash have edible seeds that can be roasted like butternut, acorn, delicata, spaghetti, honeynut, or kabocha. Reduce cook time for smaller seeds.
- Oil Options: Use a high smoke point oil for roasting the seeds like avocado oil, vegetable, corn, coconut oil, or clarified butter. Mix-in sesame oil for nutty toasted notes.
- Savory Spices: Add garlic powder, cumin, curry powder, harissa, smoked paprika, taco seasoning, Cajun seasoning, chili powder, or cayenne pepper. Add herbs like thyme, rosemary, or Italian seasoning.
- Sweet Seasonings: Toss the season with a little bit of granulated sugar or maple syrup. Add warm spices like cinnamon, nutmeg, ginger, cardamom, or pumpkin pie spice.
How to Roast Pumpkin Seeds
Don’t throw out the seeds! With just a few simple steps, you can roast them into a flavorful snack with irresistible crunch.
Step 1: Remove the Seeds
Use a large spoon or ice cream scoop to remove the “pumpkin guts,” 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, you will have more or less yield. My pumpkin seed recipe uses a 3-pound pie pumpkin. I use the pumpkin flesh to make homemade pumpkin puree for a delicious pumpkin pie or pumpkin soup.
Step 2: Wash and Dry Seeds
Add the seeds to a colander, wash, and remove any pulp left on the seeds. It’s okay if a few stringy fibers remain. 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.
Expert Tip: If the seeds are stubborn to clean, you can soak them in warm water, then rub them between your palms to loosen the pulp. The seeds will float; just skim them off, rinse them in a colander, and dry.
Step 3: Season the Seeds
Toss the seeds in a bowl with olive oil, salt, garlic powder, paprika, and black pepper. Spread the seeds out in an even, single layer on a lightly greased baking sheet to ensure even roasting and a crisp texture. Alternatively, line the sheet with parchment paper for easier clean up.
Step 4: Roast the Seeds
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 encourages even browning. Larger seeds may require more time. When the seeds give a nutty aroma and golden brown color, they are ready! They are delicious as a snack or a topping for soup and salads.
Tips for Perfect Execution: Transfer the dry and crisp pumpkin seeds to a bowl or plate to cool down to room temperature. Removing from the hot pan prevents burning. You can place them on top of a piece of paper towel to avoid steaming.
Frequently Asked Questions
Rinse the seeds in a colander under cold water, gently rubbing them between your fingers to remove the slimy flesh and fibers. Place them in between towels to rub and dry the surface. For stubborn slime, soak the seeds in warm water, or after the initial cleaning step, boil in salted or unsalted water for about 5 minutes to further loosen the pulp and fiber.
Yes! Drying the pumpkin seeds before roasting is key to crispness. Excess surface moisture creates steam in the oven, slowing browning and results in chewy seeds. Dry them well between clean towels, or air dry overnight. This yields evenly browned and crisp seeds.
Eating roasted pumpkin seeds provides fiber and is 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.
More Pumpkin Favorites
If you tried this Pumpkin Seed Recipe, please leave a 🌟 star rating and let me know how it went in the 📝 comments below!
Roasted Pumpkin Seeds
Ingredients
- ¾ cup raw pumpkin seeds
- 1 tablespoon olive oil
- ½ teaspoon kosher salt
- ¼ teaspoon garlic powder
- ¼ teaspoon paprika, optional
- ⅛ 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.
Nutrition Facts
Percent Daily Values are based on a 2000-calorie diet. All nutritional information is based on estimated third-party calculations. Each recipe and nutritional value will vary depending on the brands you use, measuring methods, and portion sizes per household.
Debra Sherman says
Use sesame oil with a bit of olive oil.
Jessica Gavin says
That sounds like an excellent way to bump up the umami flavor!
Kerry Walker says
So I tried using everything bagel seasonings, garlic powder, and a little bit of salt. They turned out phenomenal. I will use this recipe from here on out.
Jessica Gavin says
I love that combo, Kerry! Thanks for your feedback and I’m so happy you will be using this pumpkin seed recipe in the future.
AN says
Very Tasty but too much salt for 1.5 cups seeds for me – my toungue is tingling from all the salt! I’d dial back salt and you can always add more later.
Jessica Gavin says
Thanks for your feedback! You can always customize the level of seasonings.
Elon Parker says
I used olive oil and old bay seasoning on my seeds. I know they have some of the same spices that were recommended in this recipe, but it’s convenient and all in one shaker! They were delicious.
Jessica Gavin says
Sounds like a delicious combo!
Mallory Johnson says
I am usually a strict “salt only” on pumpkin seeds person but WOW! We devoured these pumpkin seeds, I am never making plain salted pumpkin seeds again! My 6 and 3 year old sat down and ate these with me. YUM
Jessica Gavin says
Amazing!
Chris says
Great recipe! I used pie pumpkins and Cajun seasoning and some salt. Excellent! Thanks!
Jessica Gavin says
I love the combo!
June Paul says
This was great – I didn’t really measure the ingredients – I had seeds from 2 large pumpkins – and instead of black pepper – I used lemon pepper –
very tasty – thanks for the inspiration to try this!
Jessica Gavin says
You’re welcome, June!
Danielle says
I always buy spice blends with good intentions, but I never use them because if I cook, I like to follow recipes. This is a great use for any spice blends or rubs that you haven’t used to bbq last summer. Welcome, autumn snacks. I’ve tried Korean bbq and Nashville hot wings, as well as Berbere (Ethiopian). I always add a bit of sugar to balance the heat
Jessica Gavin says
Wow, love all of the delicious variations! how much sugar do you usually use?
OP says
using this recipe to try and make the most out of the pumpkins this year. personally dont like pumpkin seeds but others love it. thanks for posting also could you add baking sheet to the list of equipment pls newly moved out adult here didnt have one lol
Jessica Gavin says
Thanks for your feedback! Congrats on the next adventure!
Ross says
I tossed them in melted coconut oil butter flavored Ghee, sea salt, nutmeg, and pumpkin pie spice.
Jessica Gavin says
Sounds like a delicious combination!
Sydney Phillips says
I never had pumpkin seeds before but decided to make them a few days ago with the leftover Jack-o’-Lantern seeds.
They were pretty good! I didn’t use paprika as I didn’t know if I’d like it or not, but they’re still delicious!
Jessica Gavin says
I’m glad that you gave this recipe a try!
Elisha Benson says
3 kids, 3 pumpkins, lots of seeds. Used pink salt, jalapeno powder and smoked paprika with the evoo. Wow! Delicious and everyone loved them!!
Jessica Gavin says
I love this spicy pumpkin seed version!