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.
Alanna says
I see that there was ways to substitute to sweeter flavors. Is there a way to measure that out too? I would love to hear how the maple syrup one is in there!
Jessica Gavin says
Great question, Alanna! I would add 3/4 teaspoon of maple syrup to 3/4 cup of pumpkin seeds. You can also add 1/4 to 1/2 teaspoon of cinnamon, and 1/8 teaspoon of nutmeg for warm flavors. Skip the savory seasonings, but you can add a little bit of salt to enhance and balance the sweet taste. Let me know how it goes!
Dee says
Simple,and very easy to make your own. I added 1/4t cayenne.
Perfection!
Jessica Gavin says
I’m so glad you liked the roasted pumpkin seeds, Dee! A little cayenne is the perfect touch for a subtle kick. Thanks for sharing your spicy variation!
MC says
This recipe is so delicious!!
FYI – Under “Ingredients you’ll need” “seasonings” there is an error where it says onion powder and not Garlic powder.
Jessica Gavin says
Thank you so much! I’m so happy that you enjoyed the roasted pumpkin seeds recipe. I’ll make that update!
Elisabeth Castillo says
For tastier pumpkin seeds – DO NOT WASH THEM FIRST.
Just remove as much of the pulp as you can (no need to get fussy) before roasting.
Use your fingers and/or a kitchen towel.
The flavor will be richer!
Samantha Camacho says
Best recipe I have tried finally this year I got it right
Jessica Gavin says
I’m so glad that my pumpkin seed recipe helped you get it just right this year!
Miggy says
TY
Angela says
My favorite pumpkin seeds recipe. Easy, delicious; my kids love them!
Jessica Gavin says
You’re the best, Angela! So thrilled that the family is enjoying the roasted pumpkin seeds recipe. Happy fall!
Katie says
Very good. Thank you.
Jessica Gavin says
Thanks, Katie!
Eva carroll says
Wow this is my first time doing this recipe for the pumpkin seeds so delicious
Jessica Gavin says
I’m so happy that you enjoyed the pumpkin seed recipe!
Rachael says
I have been roasting pumpkin seeds for decades, but I decided to try something new and found your recipe through a Google search. I will never make them another way again. These are hands down the most delicious pumpkin seeds I’ve ever made!
Jessica Gavin says
Whoo-hoo! I’m so happy to hear that you enjoyed my roasted pumpkin seeds recipe!
Danna Stamer says
Hello, I was studying your nutritional information and I’m curious how you found it on the USDA database. When I look, I don’t see pumpkin seeds in the shell. I see pepitas.
I want to believe your data rather than what I see on MyFitnessPal app. I made the seeds and they are delicious and it’s nice to measure up a 28 g serving and enjoy them and stop eating them for the day! It’s fun to roast all the squash, family seeds that we eat I’ll fall. Please let me know how you found that information
Christina Wright says
I love pumpkin seeds