Don’t toss those pumpkin seeds—save them and turn them into a crunchy, savory snack. With a little prep you can roast pumpkin seeds to enjoy on their own, sprinkle over salads or soups, and store for up to two weeks. These seeds are flavorful, nutritious, and simple to make at home.
As a child, I remember my mom saving seeds from carved pumpkins to roast. It took me a while to bring the tradition back, but now I roast seeds whenever I cook a fresh pumpkin. Over time I learned quick, easy ways to clean seeds so the process takes only minutes of hands-on time. The result is a warm, crunchy snack with savory spices—perfect for sharing with kids while they help out.
Table of contents
- Why you’ll love this recipe
- Recipe ingredients
- How to make roasted pumpkin seeds
- FAQs
- Recipe variations
- Recipe notes
- More pumpkin recipes you’ll love
Why you’ll love this recipe
- Addictively crunchy roasted pumpkin seeds with warm, savory spices.
- A healthy, shelf-stable snack and a tasty topping for salads and soups.
- Simple instructions for cleaning seeds so you can use every part of your pumpkin.
- Dairy- and gluten-free, vegan-friendly and adaptable to keto or paleo seasoning preferences.
Recipe ingredients
This recipe uses a small number of pantry ingredients and can be customized to your taste. See the Recipe Variations section below for more seasoning ideas.
Ingredient notes
- Pumpkin seeds. A 3 lb. sugar pumpkin typically yields about 1 cup of seeds in the shell. Larger carving pumpkins will yield more.
- Olive oil. Helps spices adhere and promotes even browning; swap with another oil or melted butter if you prefer.
- Spices. This version uses garlic powder, smoked paprika, salt and pepper. You can make sweet or spicy variations—see ideas below.
How to make roasted pumpkin seeds
Pumpkin seeds are mixed with stringy pulp when you scoop them from the pumpkin. The steps below outline a quick way to separate and dry the seeds, then roast them until golden and crunchy.
Pro tip: Clean and dry seeds a day or two ahead and store them in an airtight container until you’re ready to roast.
Clean the pumpkin seeds
- Cut the pumpkin in half and scoop out seeds and pulp with a large spoon.
- Place seeds and pulp in a bowl of water. Most seeds float; use your fingers to separate the rest.
- Transfer seeds to a strainer and rinse under running water. Remove as much orange pulp as you can.
- Spread seeds in a single layer on a towel-lined baking sheet and blot dry. Cover with the towel and let air-dry 1–2 hours or overnight until fully dry.
Roast the pumpkin seeds
- Preheat the oven to 350°F (175°C).
- Toss the dry seeds with 1 tablespoon olive oil, 1/2 teaspoon garlic powder, 1/2 teaspoon smoked paprika, 1/2 teaspoon sea salt and 1/4 teaspoon black pepper.
- Spread seeds in a single layer on a rimmed baking sheet and roast 15–20 minutes, stirring once about halfway through, until golden and crisp.
- Remove from oven, let cool completely, then store in an airtight container.
FAQs
Pumpkin seeds contain healthy oils, minerals like magnesium, antioxidants such as vitamin E and carotenoids, and provide omega fatty acids and fiber. They make a nutrient-dense snack when eaten in moderation.
Place seeds and pulp in a bowl of water. Most seeds float to the top and can be scooped away; the remaining seeds can be freed with your fingers.
Yes—drying the seeds after rinsing helps them become crisp when roasted. Blot dry and air-dry on a towel-lined sheet for a few hours or overnight.
The shell is edible and adds fiber. Some people prefer hulled seeds for easier digestion, but whole roasted seeds are fine for most people.
After cleaning and drying, coat the seeds with oil and seasonings and roast until golden. Eat them on their own, sprinkle over salads or soups, or add to granola and trail mix.
Recipe variations
Here are several ways to change up this roasted pumpkin seed recipe:
- Sweet: Toss seeds with a tablespoon of honey or maple syrup and a pinch of cinnamon and ginger before roasting.
- Spicy: Add 1/4–1/2 teaspoon cayenne pepper or a pre-made spice blend for heat.
- Herbed: Mix in 1 teaspoon chopped fresh herbs or 1/2 teaspoon dried rosemary, thyme or sage.
- Butter-roasted: Substitute melted butter for olive oil for a richer flavor.
Recipe notes
- Make ahead: Clean and dry seeds up to a few days in advance; store raw dried seeds in an airtight container at room temperature.
- Raw store-bought pumpkin seeds can be used to save time, but cleaning your own is more economical.
- Store roasted seeds in an airtight container at room temperature for up to two weeks for best crispness.
More pumpkin recipes you’ll love
- Gluten-free pumpkin bread
- Healthy pumpkin muffins
- How to make pumpkin purée
- Pumpkin chia overnight oats
- Roasted pumpkin
Did you try this recipe? If so, leave a review below and tag @flavorthemoments on social media to share your results.
Roasted Pumpkin Seeds
Servings: 4 • Prep time: 20 mins (plus drying) • Cook time: 15–20 mins
These roasted pumpkin seeds are crunchy and full of savory flavor. They’re perfect as a snack or a crunchy topping.
Ingredients
- 3 lb. sugar pumpkin (or other variety)
- 1 tablespoon olive oil (or melted butter)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon sea salt
- 1/4 teaspoon black pepper
Equipment
- Large spoon
- Bowl and strainer
- Rimmed baking sheet
- Towel for drying
Instructions
- Cut the pumpkin in half and scoop the seeds and pulp into a bowl of water. Separate seeds from pulp; most will float.
- Transfer seeds to a strainer, rinse, and blot dry. Spread in a single layer on a towel-lined baking sheet and cover. Let air-dry 1–2 hours or overnight.
- Preheat oven to 350°F (175°C). Toss dried seeds with olive oil, garlic powder, smoked paprika, salt and pepper.
- Spread seeds on a rimmed baking sheet and roast 15–20 minutes, stirring once after about 10 minutes, until golden and crisp.
- Cool completely before storing in an airtight container.
Notes
- Clean and dry seeds in advance to save time on roasting day.
- Store roasted seeds at room temperature for up to two weeks.
Nutrition (per 1/4 cup)
Calories ~123 kcal; Protein ~5 g; Fat ~11 g; Carbs ~2 g; Fiber ~1 g. Values are estimates for guidance only.