Roasted Pumpkin Seeds

Every fall, when pumpkins take over the porch and the kitchen smells like cinnamon, there’s one tradition that never gets old — roasting pumpkin seeds. Whether you’re carving jack-o’-lanterns with the kids or making homemade pumpkin puree for your favorite pie, those seeds sitting in the gooey center are gold waiting to happen.

Roasted Pumpkin Seeds are the ultimate fall snack — nutty, crispy, and perfectly salty with a satisfying crunch that’s impossible to resist. They’re naturally packed with protein, fiber, and magnesium, and they make a wholesome alternative to chips or nuts.

The best part? You can season them any way you want — from classic salted to sweet cinnamon sugar, spicy chili-lime, or even garlic-parmesan. One batch, one pan, endless variations.

This easy, oven-roasted recipe gives you perfectly crunchy pumpkin seeds every time — no soggy centers, no burnt edges, just that golden, toasty perfection you crave every fall.

Let’s dive in and turn those leftover pumpkin seeds into the best snack of the season. 🍂

---

Why You’ll Love This Recipe

1. Zero waste! You’re using the whole pumpkin — nothing goes to waste.
2. Crispy and golden every time. Perfectly seasoned and oven-roasted to crunchy perfection.
3. Healthy snack alternative. Packed with protein, fiber, and healthy fats.
4. Totally customizable. Sweet, salty, spicy — you make the flavor rules!
5. Easy to store. Keeps well for weeks in your pantry.

If you love easy, high-protein snacks with real crunch, these Roasted Pumpkin Seeds will be your new fall favorite.

---

Ingredients

Base Recipe:

• 1 ½ cups fresh pumpkin seeds (from 1 medium pumpkin)
• 2 teaspoons olive oil or melted butter
• ½ teaspoon salt
• ¼ teaspoon black pepper (optional)

Optional Flavor Boosters:

• Cinnamon Sugar: 1 tablespoon sugar + ½ teaspoon cinnamon
• Garlic Parmesan: ¼ teaspoon garlic powder + 2 tablespoons grated Parmesan
• Smoky BBQ: ½ teaspoon smoked paprika + ¼ teaspoon chili powder
• Maple Spice: 1 teaspoon maple syrup + pinch of nutmeg
• Spicy Kick: ¼ teaspoon cayenne pepper + ½ teaspoon paprika

Optional Garnish:

• Flaky sea salt
• Fresh herbs (like thyme or rosemary)

Step-by-Step Instructions

1. Scoop & Separate the Seeds

After carving or cutting your pumpkin, scoop out the seeds and stringy pulp into a bowl. Use your hands or a colander to separate the seeds as best as you can.

Pro Tip: Don’t stress about a little pumpkin flesh clinging to the seeds — it adds flavor and helps them roast evenly.

2. Rinse & Clean

Place the seeds in a colander and rinse under cool water, rubbing gently to remove most of the pulp. Spread the cleaned seeds on a towel or paper towel and pat dry.

Pro Tip: The drier the seeds before roasting, the crispier they’ll get. Moisture is the enemy of crunch!

3. Optional Step: Boil for Extra Crispiness

For ultra-crispy results, boil seeds in salted water (1 teaspoon salt per cup of water) for 10 minutes. Drain and pat dry completely.
This pre-cooking step helps the shells roast evenly and gives them that addictive crunch.

4. Season the Seeds

Place the dried seeds in a bowl. Toss with olive oil, salt, and your favorite flavor combo (see variations below).

Make sure the seeds are coated evenly — this ensures even roasting and consistent flavor.

5. Roast to Perfection

Spread the seeds in a single layer on a parchment-lined baking sheet.
Roast at 325°F (160°C) for 25–30 minutes, stirring halfway through, until they’re golden and crisp.

Pro Tip: Taste a seed after 25 minutes — if it’s still chewy in the center, give it a few more minutes. Every oven and seed batch is different!

6. Cool & Store

Let the seeds cool completely on the pan before transferring to an airtight container.
They’ll crisp up even more as they cool.

---

Flavor Variations

1. Classic Salted

Keep it simple with olive oil, salt, and a hint of black pepper.
Perfect for snacking, soups, or salad toppings.

2. Sweet Cinnamon Sugar

Mix roasted seeds with 1 tablespoon sugar, ½ teaspoon cinnamon, and a drizzle of melted butter. Sweet, crunchy, and dessert-worthy.

3. Spicy Chili-Lime

Toss with chili powder, lime zest, and a pinch of cayenne. Tangy, spicy, and totally addictive.

4. Garlic Parmesan

Add garlic powder before roasting and sprinkle freshly grated Parmesan right after they come out of the oven.

5. Maple Pumpkin Pie

Coat with a teaspoon of maple syrup, cinnamon, and a pinch of nutmeg. A sweet, fall-inspired version that’s amazing on yogurt or oatmeal.

6. Everything Bagel Style

Toss with olive oil and 1 tablespoon Everything Bagel seasoning for a savory twist.

---

Tips for Success

1. Dry completely before roasting. Damp seeds will steam instead of crisp.
2. Don’t crank the heat. Slow roasting ensures they cook evenly and don’t burn.
3. Stir halfway through. This prevents uneven browning.
4. Use fresh pumpkin seeds. Store-bought raw seeds roast differently.
5. Cool before storing. Warm seeds can trap steam and lose their crunch.
6. Play with flavors. Try sweet, spicy, or savory — you can’t go wrong!
7. Watch closely at the end. Pumpkin seeds can go from perfect to burnt quickly.

---

What to Serve With

Roasted Pumpkin Seeds are the ultimate multitasking snack! Here are a few delicious ideas:

• As a snack: Grab a handful on their own — perfect for road trips or lunch boxes.
• On salads: Adds crunch and nutty flavor to fall greens or grain bowls.
• On soups: Sprinkle over creamy soups like pumpkin, butternut squash, or tomato bisque.
• On oatmeal or yogurt: Try the cinnamon-sugar version for a sweet topping.
• In trail mix: Combine with nuts, cranberries, and dark chocolate chips.

Storage & Shelf Life

• Room Temperature: Store in an airtight container up to 2 weeks.
• Fridge: Extend freshness to 1 month.
• Freezer: Store up to 3 months — just reheat briefly before eating.

If they start to lose crunch, re-toast in the oven for 5 minutes at 325°F.

---

Nutrition Facts (per ¼ cup serving)

• Calories: 180
• Protein: 9 g
• Fat: 14 g
• Carbohydrates: 5 g
• Fiber: 2 g
• Sugar: 0 g
• Magnesium: 40% DV
• Iron: 15% DV

Rich in plant-based protein, healthy fats, and minerals, pumpkin seeds are as nutritious as they are delicious.

---

Common Mistakes to Avoid

1. Not drying the seeds enough: Leads to chewy, soggy results.
2. Skipping the stirring: Causes uneven roasting.
3. Overcrowding the pan: Seeds need space to crisp up.
4. Using too much oil: Makes them greasy, not crunchy.
5. Storing before cooling: Traps steam and softens them.

---

FAQ

Q1: Can I roast seeds from any pumpkin?
Yes! Sugar pumpkins, carving pumpkins, even kabocha or butternut squash seeds work beautifully.

Q2: Should I remove the shells?
Nope — the shells get deliciously crunchy when roasted. Eat them whole!

Q3: Can I use pre-salted seeds?
It’s best to start with raw, unsalted seeds so you can control the flavor.

Q4: How do I make them extra crispy?
Boil them in salted water for 10 minutes before roasting — it’s a game changer.

Q5: Can I air fry pumpkin seeds?
Absolutely! Air fry at 350°F for 10–12 minutes, shaking halfway through.

Q6: Can I sweeten them naturally?
Yes — use maple syrup, honey, or coconut sugar instead of refined sugar.

Q7: How do I know they’re done?
They’ll turn golden brown and smell nutty — a little darker at the edges is perfect.

---

Conclusion

Roasted Pumpkin Seeds are the perfect way to celebrate fall — simple, cozy, and oh-so-satisfying. With just a few ingredients and your oven, you can turn pumpkin scraps into a golden, crunchy, protein-packed snack that’s as healthy as it is nostalgic.

Whether you go classic and salty, spicy and smoky, or sweet with cinnamon sugar, every handful delivers that warm, toasty flavor of autumn.

So next time you’re carving a pumpkin, don’t toss those seeds — roast them, season them, and enjoy one of fall’s easiest (and most delicious) traditions.

If you loved this recipe, try my Iced Pumpkin Oatmeal Cookies next — both perfect companions for your fall kitchen. 🍁