Roasted Pumpkin Seeds

October 8, 2020

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Roasted Pumpkin seeds are so easy to make! This simple tutorial will show you all you need to know from start to finish – plus variations.

They are sure to become a yearly autumn tradition! Also be sure to try the cinnamon sugar (or pumpkin pie spice) variation too.

Roasted Pumpkin Seeds

For years roasted pumpkin seeds have been a yearly tradition at our house and something we always look forward too.

Many of us carve pumpkins near Halloween every year so it only makes sense to not toss those seeds and put them to good use.

Why You’ll Love These

  • They’re fun to make (and people of all ages love to help).
  • Method is super simple.
  • Less waste.
  • Very versatile when it comes to seasoning. Limitless options.
  • They’re a delicious and nutritious snack.
  • You only need 3 ingredients!

Chances are you’ll have the bowl full of these savory, salty, crisp and crunchy, nutty flavored, toasted pumpkin seeds polished off in no time!

Try with Other Types of Squash

Note that you can use this same method for other types of winter squash seeds such as spaghetti squash, butternut, buttercup, delicata, ambercup, or acorn squash.

Image of roasted pumpkin seeds shown close up overhead in a white bowl.

Roasted Pumpkin Seeds Recipe Ingredients

  1. Fresh raw pumpkin seeds: Recipe calls for 1 1/2 cups, which is about what you’ll get from 1 large pumpkin. Though 1/2 – 2 cups will work just fine as well.
  2. Olive oil: You’ll need enough to generously coat a baking sheet. Another neutral oil such as vegetable oil, avocado oil, grape seed oil, or refined liquid coconut oil will work too.
  3. Salt: I also like to use pepper but this is optional. Sea salt, table salt or kosher salt are all great options here, add to taste (I use around 3/4 teaspoon).

Roasted Pumpkin Seeds

How to Prepare Pumpkin Seeds for Roasting

  1. Before you being preheat oven to 325 degrees.
  2. Remove seeds from fresh pumpkin: Carefully cut top from pumpkin and scoop seeds out (using your hands or a metal large spoon) and transfer to a large bowl.
  3. Stir seeds in water: Cover seeds with plenty of water. Then using your hands stir and swish seeds in water to remove from stringy flesh.
  4. Rinse well, remove pumpkin pieces: Pour seeds into a colander then rinse well with tap water and remove any of pieces of pumpkin flesh. Repeat this stirring and rinsing process again as needed.
  5. Drain well, spread over towel: Drain water well from colander then pour and spread seeds evenly across a clean kitchen towel.
  6. Cover and dry with second towel: Cover seeds with a second kitchen towel then press and rub to dry well.

Collage of six images showing steps of scooping out, rinsing and drying, pumpkin seeds.

How to Roast Pumpkin Seeds

  1. Oil baking sheet, add seeds toss to coat: Brush olive oil evenly over a rimmed 18 by 13-inch baking sheet. Pour pumpkin seeds across baking sheet then toss to evenly coat with oil.
  2. Season pumpkin seeds: Season with salt and pepper to taste and toss.
  3. Spread seeds: Spread seeds across into a single layer on baking sheet (if they’re sticky used greased hands).
  4. Bake: Bake in preheated oven 15 minutes.
  5. Toss, continue to roast: Remove and toss then continue to bake until lightly golden brown, about 10 – 15 minutes longer.
  6. Let cool: Remove from oven and let cool. Store in an airtight container.

How to Store Them

  • Roasted pumpkin seeds should be cooled first, then store in an airtight container (such as a resealable bag or storage container with a snug lid).

How long do they keep?

  • They can be kept in an airtight container up to 1 week at room temperature.
  • Or store in the fridge for up to 1 month.

Tips for the Best Roasted Pumpkin Seeds

  • Clean seeds well. Remove all the gooey pumpkin pulp and fibrous flesh before beginning. It can burn, and it can alter the taste and texture of the seeds. Plus it’s just annoying and sticky, let’s get it off.
  • Dry well before roasting. An lengthy dry time is not necessary but don’t skip drying with kitchen towels or seeds won’t crisp up properly with all the excess moisture.
  • Use clean kitchen towels not paper towels for drying. I myself am guilty of doing this on occasion but they seeds do tend to stick more to paper towels.
  • Spread even and toss halfway. If you layer the seeds up in piles they won’t roast evenly so spread out. And tossing halfway also ensures they cook more evenly (the outer perimeter of a baking sheet cooks hotter than the center).
  • Gently toast, don’t over-brown. A medium heat works well here. And watch for just a light golden brown color in places, if you overdue it the flavor will burnt and overpowering. It’s more so drying them out well in the oven while adding hints of color.
  • Let cool before enjoying. They crisp up more as they cool.

Pumpkin seeds in a bowl over a wooden plate. Mini pumpkins and green leaves are shown around the bowl.

Variations

  • Sweet spice (pictured below): In a bowl toss 1 1/2 cups pumpkin seeds with 1 1/2 Tbsp vegetable oil. Sprinkle with 2 1/2 Tbsp sugar, 1 tsp cinnamon or pumpkin pie spice, and a few pinches of salt. Toss well. Spread onto parchment paper lined baking sheet. Bake as directed.
  • Spicy: Add cayenne pepper to taste along with salt and pepper.
  • Cheesy: Bake 1 1/2 cups pumpkin seeds as directed but halfway through baking in a bowl toss them with 1/4 cup grated parmesan cheese, 1 tsp Italian seasoning and 1 tsp garlic powder, return to oven and bake through.
  • Spice blend: Add curry spice, garam masala, taco seasoning, or a ranch seasoning to taste. Note that if seasoning has added salt omit adding any extra salt.

Image of cinnamon sugar roasted pumpkin seeds in a white bowl set over a blue cloth with cinnamon sticks shown to the side.

More Delicious Fall Recipes to Try

Roasted pumpkin seeds in a bowl set over a red and orange checkered cloth on a marble surface.
5 from 1 vote

Roasted Pumpkin Seeds

Roasted Pumpkin seeds are so easy to make! This simple tutorial will show you all you need to know to do it, from start to finish (refer to helpful images above). They'll sure to become a yearly autumn tradition!
Servings: 6
Prep20 minutes
Cook30 minutes
Ready in: 50 minutes

Ingredients

  • 1 1/2 cups fresh raw pumpkin seeds* (from 1 large pumpkin)
  • 1 Tbsp (heaped) olive oil
  • Salt and (optional) freshly ground black pepper, to taste

Instructions

  • Preheat oven to 325 degrees.
  • Carefully cut top from pumpkin, then scoop out seeds (using your hands or a metal large spoon) and transfer seeds and any stuck on pumpkin to a large bowl.
  • Cover seeds with plenty of water. Then using your hands stir and swish seeds in water to remove from pulp and stringy flesh. It also helps to rub or squish stringy pumpkin fibers in hands to remove seeds that are stuck within.
  • Pour seeds into a colander then rinse well with water and remove any of pieces of pumpkin flesh. Repeat this stirring and rinsing process again as needed until seeds are very clean.
  • Drain water well from colander then pour and spread seeds evenly across a clean kitchen towel.
  • Cover seeds with a second kitchen towel then press and rub to dry well.
  • Brush olive oil evenly over a rimmed 18 by 13-inch baking sheet. Pour pumpkin seeds across baking sheet then toss to evenly coat with oil.
  • Season with salt and pepper to taste and toss. Spread seeds into a single layer.
  • Bake in preheated oven 15 minutes. Remove and toss.
  • Return to oven and continue to bake until lightly golden brown in places, about 10 - 15 minutes longer.
  • Remove from oven and let cool. Store in an airtight container.

Notes

  • 1/2 - 2 cups pumpkin seeds will work based on the yield you get from your pumpkin.

Variations:

  • Sweet spice (pictured below): In a bowl toss 1 1/2 cups pumpkin seeds with 1 1/2 Tbsp vegetable oil. Sprinkle with 2 1/2 Tbsp sugar, 1 tsp cinnamon or pumpkin pie spice, and a few pinches of salt. Toss well. Spread onto parchment paper lined baking sheet. Bake as directed.
  • Spicy: Add cayenne pepper to taste along with salt and pepper.
  • Cheesy: Bake 1 1/2 cups pumpkin seeds as directed but halfway through baking in a bowl toss them with 1/4 cup grated parmesan cheese, 1 tsp Italian seasoning and 1 tsp garlic powder, return to oven and bake through.
  • Spice blend: Add curry spice, garam masala, taco seasoning, or a ranch seasoning to taste. Note that if seasoning has added salt omit adding any extra salt.
  •  
Nutrition Facts
Roasted Pumpkin Seeds
Amount Per Serving
Calories 91 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 1mg0%
Potassium 129mg4%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin C 1mg1%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.