Roasted Pumpkin Seeds
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Learn how to roast pumpkin seeds for a crunchy, salty fall snack. This easy roasted pumpkin seeds recipe takes just 3 ingredients and makes the perfect healthy bite for snacking, topping salads or sprinkling over soup.
Every fall I look forward to roasting pumpkin seeds. It’s the best part of carving pumpkins, well, besides the pumpkin pie. Once you scoop out the seeds, don’t toss them! With just a little oil and salt, they turn into the most addictive crunchy snack.
Table of Contents
Why I Love These Roasted Pumpkin Seeds
Here’s why roasted pumpkin seeds are one of my favorite fall traditions:
- Simple and satisfying – You only need three ingredients and about 20 minutes to make them perfectly crisp and golden.
- No waste – I love that this recipe uses every part of the pumpkin, especially when I’m already making pumpkin purée.
- Customizable – Keep them classic with salt or mix things up with cinnamon, chili powder, or garlic.
- Nutritious – Pumpkin seeds are packed with protein, fiber, and healthy fats, making them a snack you can actually feel good about.
- So versatile – They’re delicious on their own, but I also sprinkle them over my harvest fall salad, pumpkin oatmeal, and curried pumpkin soup for a little crunch.
Ingredients Needed
- pumpkin seeds – fresh seeds straight from your pumpkin work best. Just clean and dry them before roasting. They get perfectly crisp and golden in the oven.
- olive oil – helps the seasonings stick and makes the seeds extra crunchy. You can also use avocado oil if that’s what you have on hand.
- sea salt – we’re keeping it classic here, but you can always play around with your favorite spice blends for a fun twist.
Flavor Variations
There are so many different pumpkin seed flavor variations you can make! Here are some ideas:
- Cinnamon and sugar: Toss 1 cup of pumpkin seeds with 3 teaspoons sugar and ½ teaspoon cinnamon for a sweet, fall-inspired snack.
- Chili lime: Add 1–2 teaspoons chili powder and a squeeze of lime juice for a spicy, tangy version.
- Curry spice: Add 1 teaspoon curry powder for every 1 cup of pumpkin seeds.
- Pumpkin spice blend: Mix in ½ teaspoon pumpkin pie spice and a drizzle of maple syrup for the ultimate cozy fall treat.
How to Roast Pumpkin Seeds
Roasting pumpkin seeds couldn’t be easier. With just a few quick steps, you’ll turn those fresh pumpkin seeds into a crunchy, golden snack that tastes like fall.
Step 1: Right after you’ve scooped out the seeds from the pumpkin, separate the seeds from the stringy, fibery pumpkin innards. Put the pulp and seeds into a large bowl of water
Step 2: Use your fingers to work away the pulp from the seeds. Drain the water and place the seeds on paper towels or a clean dish towel to try.
Step 3: When the pumpkin seeds are dry, toss in olive oil and salt until all of the seeds are coated.
Step 4: Roast the pumpkin seeds at 300ºF for 45 minutes or until golden brown, stirring occasionally.
Tips for Perfect Roasted Pumpkin Seeds
- Clean the seeds right away: It’s much easier to separate the seeds from the stringy pumpkin pulp before it dries out. A quick rinse in a colander works great.
- Don’t overcrowd the pan: Spread the seeds out in a single layer so they roast evenly and get crispy instead of steaming. If you have a lot, roast them in batches.
- Dry before roasting: Pat the seeds dry with a clean towel before seasoning. This helps them roast up extra crunchy.
What to Do With Roasted Pumpkin Seeds
Pumpkin seeds are so delicious, I eat them by a handful. Here are more fun ideas to try:
- Add to trail mix – Toss roasted pumpkin seeds into your favorite trail mix for an extra crunch and a healthy boost of fiber and healthy fats.
- Top salads or soups – They make a perfect crunchy topping for salads or soups. I love adding them to my winter salad and butternut squash soup for some extra texture.
- Garnish smoothies or smoothie bowls – Add a sprinkle of pumpkin seeds on top of your smoothie bowls for some crunch. Try this pumpkin smoothie bowl or pumpkin protein shake for all the fall flavors!
How to Store Roasted Pumpkin Seeds
Roasted pumpkin seeds store really well! Once they’ve cooled, store them in an airtight container at room temperature (preferably in a cool, dark location) for 1-2 weeks or in the fridge for up to 1 month.
You can also store these seeds in the freezer in a freezer-safe bag or container for up to 3 months. They might not be as crisp after thawing from the freezer, but you can pop them in the oven for about 10 minutes to crisp them back up!
Frequently Asked Questions
Yes, you can use seeds from any pumpkin variety, whether it’s a pie pumpkin, carving pumpkin, or even other squash like butternut squash, acorn squash, delicata squash or another winter squash. Just note that seeds from larger pumpkins might be a bit tougher and require a bit more roasting time.
The best way I’ve found to clean pumpkin seeds after scooping them out from the pumpkin is to put the seeds into a large bowl of water working the pulp away from the seeds with your fingers. Drain the water and place the seeds on paper towels or a dish towel to dry.
Pumpkin seeds are often called pepitas. I always thought that pepitas were hulled pumpkin seeds, but upon research I’ve found that the two are different seeds. A pepita is harvested from specific pumpkins that produce hull-less seeds… the tasty green seeds are called pepitas! Whereas pumpkin seeds are harvested from pumpkins that produce the white seeds with hulls… the type of seeds most of us are used to finding when carving pumpkins.
When using pepitas and pumpkin seeds as a topping on something like soup or salad, either can be used interchangeably. If the seeds are being used in a specific recipe, I recommend following whatever the recipe calls for! For instance if you’re making a dip or sauce that calls for pepitas, pumpkin seeds won’t work well because the hull is quite hard! A good rule of thumb is that pepitas can always be a substitute for pumpkin seeds, but pumpkin seeds can’t always be used in place of pepitas.
More Pumpkin Recipes You’ll Love
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Roasted Pumpkin Seeds
Ingredients
- 1-2 cups pumpkin seeds (or whatever you get from one pumpkin
- 2 teaspoons olive oil, 1 teaspoon for every cup of seeds
- ½ teaspoon salt
Instructions
- Preheat oven to 300°F
- Separate seeds from the stringy fibery pumpkin innards. For best results, do it just after you’ve scooped out the seeds from the pumpkin and before the pulp has dried.
- Put the pulp and seeds into a large bowl of water, and work the pulp away from the seeds with your fingers, picking out the strings and pumpkin bits that cling on. Drain water and place seeds on paper towels or a dish towel to dry.
- Once dry, toss seeds in olive oil and salt until all the seeds are coated.
- Line a baking tray with parchment paper and transfer seeds onto the tray.
- Roast pumpkin seeds for 45 minutes or until golden brown, stirring occasionally. The cook time will depend on the size of the pumpkin seeds so be sure to watch them carefully so they don’t burn.
Notes
- To store: Store in an airtight container at room temperature (preferably in a cool, dark location) for 1-2 weeks or in the fridge for up to 1 month.
- To freeze: Store in a freezer-safe bag or container in the freezer for up to 3 months. They might not be as crisp after thawing from the freezer, but you can pop them in the oven for about 10 minutes to crisp them back up!
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Like This Recipe? Rate & Comment Below!
i am no tossing pumpkin seeds! i am going Roasted pumpkin seeds make some delicious fall snack.with your help.
So glad this recipe was a hit, Vivek! Thanks for the review 🙂
Okay so I have a tip! 5mins ago I just figured out that when you scrape out the seeds, you can do that só softly, only the seeds will come out and almost no flesh comes with it 🙂
This is very good recipe. I love all your recipes. You have the best many recipes what I love. Thank you.
Ahh thank you so much, Margaret. That makes me so happy to hear. <3