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Spoon scooping up some roasted pumpkin seeds from a bowl.

Roasted Pumpkin Seeds

  • Author: Brittany Mullins
  • Prep Time: 15 minutes
  • Cook Time: 45 minutes
  • Total Time: 1 hour
  • Yield: about 1 cup
  • Diet: Vegan


Don’t toss your pumpkin seeds! Roasted pumpkin seeds make a delicious fall snack. They’re crunchy, salty and so easy to make!


  • 12 cups of pumpkin seeds (or whatever you get from one pumpkin 
  • 2 teaspoons of olive oil (1 teaspoon for every cup of seeds)
  • ½ teaspoon salt


  1. Preheat oven to 300°F
  2. 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. 
  3. 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. 
  4. Once dry, toss seeds in olive oil and salt until all the seeds are coated. 
  5. Line a baking tray with parchment paper and transfer seeds onto the tray. 
  6. 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. 
  • Category: Snack
  • Method: Roast
  • Cuisine: American


  • Serving Size: 1/4 cup
  • Calories: 194
  • Sugar: 0g
  • Sodium: 291mg
  • Fat: 17g
  • Saturated Fat: 0g
  • Unsaturated Fat: 1g
  • Trans Fat: 0g
  • Carbohydrates: 6g
  • Fiber: 2g
  • Protein: 8g
  • Cholesterol: 0mg

Keywords: pumpkin seeds

Parchment paper lined with protein balls.


Eating healthy doesn’t have to be boring!