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Roasted Pumpkin Seeds Recipe for Sweet and Savory Snacks

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This quick and easy Roasted Pumpkin Seeds recipe is a favorite sweet and savory snack, especially when the fall leaves begin to turn and pumpkins are on our minds. Or, when we’ve carving Jack-O-Lanterns in October.

Roasted pumpkin seeds in a pewter cup for serving.

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Roasted Pumpkin Seeds Recipe Overview

What to Love: Pumpkin seeds are rich in antioxidants, iron, zinc, magnesium, and many other nutrients, which makes them superb snacks. These sweet and savory pumpkin seeds are quick and easy to make and will keep for about two weeks at room temperature.

  • Recipe Time: 2-3 minutes of prep, 12-15 minutes for roasting
  • What You Need: Sheet Pan
  • Servings: 12 servings

What I Love About Roasted Pumpkin Seeds

When the first blush of autumn arrives in Seattle, I’m finding ways to add pumpkin (both fresh and faux) to every surface in our home. It’s warm, it’s cozy, and so fun to look forward to the season ahead.

When it comes time for pumpkin carving night at our house, it becomes something of an event. And each of us adopts our self-proscribed roles, it seems. My husband becomes the artist, my son… the critic. And I… other than clean up duty, roast the pumpkin seeds.

And each year, we think that pumpkin is the best we’ve ever carved. Although truly, this year’s jack-o-lantern is especially cute. We snack on pumpkin seeds, turn on The Great Pumpkin Charlie Brown, and photograph our newly carved pumpkins after dark.

And, of course, swipe a few Reese’s Peanut Butter Cups… just for good measure.

But roasted pumpkin seeds aren’t only for October enjoyment. They are healthy snacks to enjoy all year (minus the jack-o-lantern).

The pumpkin seeds will keep for about two weeks, and I love to sprinkle them on top of salads, pack them in lunches… or whenever I’m craving a snack and want something slightly sweet and crunchy!

How to Roast Pumpkin Seeds

When carving your pumpkins, don’t throw out the seeds! They are delicious snacks and are easy to make! Here’s how!

1

Remove and wash the pumpkin seeds

Use a large spoon to remove the flesh, seeds, and pulp from inside the pumpkin. Then fill a medium-sized bowl with warm water and rub the seeds together to remove the pumpkin flesh. Let the seeds float to the top of the water, and use a slotted spoon to remove the seeds. Add them to a colander for another rinse and then dry thoroughly.

2

Season the pumpkin seeds

Toss the seeds in a bowl with olive oil, salt and pepper to taste, brown sugar, cayenne, cumin, and chili powder. Spread evenly onto a sheet pan lightly coated with cooking spray or olive oil. Be sure to separate them slightly for even roasting.

3

Roast the pumpkin seeds

Into a preheated 350°F oven on the top shelf, roast the pumpkin seeds for 12-15 minutes, tossing every 5 minutes for evening browning. When the seeds are golden brown and crunchy, they are ready. Let cool before enjoying!

Top view of roasting pumpkin seeds on a sheet pan.

Healthy Benefits of Pumpkin Seeds

Eating only a small amount, serving size range from a couple of tablespoons to about 1/4 cup, can provide healthy fats, magnesium, and zinc to your diet.

As a result, pumpkin seeds have been associated with health benefits like improved heart health, prostate health, and protection against certain cancers.

Roasted Pumpkin Seeds Questions and Tips

Are pumpkin seeds healthy?

Absolutely! Pumpkin seeds are a great source of protein, healthy fats, fiber, and various vitamins and minerals, including magnesium, zinc, and iron.

How do I know when pumpkin seeds are done roasting?

The pumpkin seeds should be golden brown and crispy when done. You can also taste one to ensure they’re crunchy enough to your liking.

How should I store roasted pumpkin seeds?

Once cooled completely, store the roasted pumpkin seeds in an airtight container at room temperature for up to two weeks. You can also freeze them for longer storage.

Can I use roasted pumpkin seeds in recipes?

Roasted pumpkin seeds can be used as a topping for salads, soups, or oatmeal, or as a crunchy addition to baked goods like muffins or bread.

Roasted pumpkin seeds in a mason jar for storing.

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Roasted pumpkin seeds in a pewter cup for serving.

Roasted Pumpkin Seeds Recipe

This quick and easy Roasted Pumpkin Seeds recipe is a favorite sweet and savory snack, especially when the fall leaves begin to turn and pumpkins are on our minds. Or, when we've carving Jack-O-Lanterns in October.
5 from 1 vote
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Prep Time: 5 minutes
Cook Time: 12 minutes
Total Time: 17 minutes
Servings: 12 servings

Equipment

  • Rimmed baking sheet

Ingredients

  • 1 tablespoon olive oil or melted butter
  • 1 cup raw pumpkin seeds rinsed and throughly dried
  • salt and pepper seeds to taste
  • 2 tablespoons brown sugar
  • 1/8 teaspoon cayenne pepper
  • 1/4 teaspoon cumin
  • 1/4 teaspoon chili powder

Instructions

  • Preheat oven to 350℉. Lightly coat a sheet pan with cooking spray or additional olive oil and set aside.
  • Lightly grease a sheet pan with olive oil. Evenly spread the seasoned pumpkin seeds on the sheet pan.
  • In a bowl, toss together the pumpkin seeds, olive oil, brown sugar, cayenne pepper, cumin, and chili powder.
  • Bake on the top rack of the oven until the seeds are golden, toasted, and crunchy. about 12 to 15 minutes. For even browning, stir every 5 minutes and check for cruchiness.
  • Let cool before serving.

Notes

I love to sprinkle these on top of an autumnal salad or add to brown bag lunches… or when I’m craving a snack and want something slightly sweet and crunchy!
Recipe Yield: You can double or triple this recipe depending on how many pumpkin seeds you want to roast. 
Washing the Pumpkin Seeds: Fill a medium-sized bowl with warm water and rub the seeds together to remove the pumpkin flesh. Let the seeds float to the top of the water, then use a slotted spoon to remove the seeds. Add the seeds to a colander for another rinse before drying them.
Storing Pumpkin Seeds: Store in an airtight container for up to 2 weeks.

Nutrition

Calories: 48kcal | Carbohydrates: 3g | Protein: 2g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.003g | Sodium: 2mg | Potassium: 48mg | Fiber: 0.3g | Sugar: 2g | Vitamin A: 22IU | Vitamin C: 0.1mg | Calcium: 5mg | Iron: 1mg

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

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Course: Snack
Cuisine: American
Keyword: roasted pumpkin seeds

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