How To Roast Pumpkin Seeds | Elizabeth Rider

Just carved pumpkins and want to roast the pumpkin seeds? Me too!

Roasting pumpkin seeds brings out their natural nutty flavor and makes them crunchy, salty, and downright addictive. They’re the perfect way to use every part of your pumpkin—whether you’re carving jack-o-lanterns for Halloween, scooping out a sugar pumpkin for homemade puree, or cutting into butternut or delicata squash.

Not only are roasted pumpkin seeds a fun fall snack, but they’re also a nutritional powerhouse. Pumpkin seeds are high in protein, fiber, and minerals like magnesium, zinc, and iron. Snack on them by the handful, sprinkle them over salads, or even stir them into homemade granola for extra crunch.

Ingredients

• Seeds from 1 large pumpkin (carving pumpkin or jack-o-lantern) or 2 smaller pumpkins
• 2 teaspoons extra virgin olive oil, melted coconut oil, butter, or vegetable oil
• ½ teaspoon salt
• Optional spices: black pepper, garlic powder, paprika, cumin, curry powder, chili powder, cayenne pepper, pumpkin pie spice, or cinnamon

How to Make Roasted Pumpkin Seeds

Roasted Pumpkin Seeds are easy to make and ready in less than 30 minutes.

Here’s the easiest way to roast pumpkin seeds:

Step 1: Preheat the Oven

Preheat oven to 400°F (204°C). Line a baking sheet with parchment paper.

Step 2: Get the Raw Seeds Out of the Pumpkin

Use a sharp knife to cut the pumpkin. For smaller pumpkins, slice it in half from stem to bottom; for jack-o-lanterns, cut off the top. Scoop out the seeds and stringy bits.

For big carving pumpkins, try running an electric hand mixer around the inside for 30 seconds—it loosens everything quickly.

Step 3: Clean the Pumpkin Seeds for Roasting

Clean seeds in a bowl of water; they’ll float, making it easy to separate from pulp. Drain in a colander.

Optional: Boil seeds in salted water for 10 minutes to help them roast up extra crunchy.

Put them on a clean kitchen towel or paper towels to dry; wet seeds don’t roast as well. Let them dry for 5-10 minutes, up to an hour. Dry thoroughly on a clean towel or paper towels—smaller seeds dry faster.

Step 4: Prep then Roast the Pumpkin Seeds

In a medium bowl, toss seeds with oil or melted butter, salt, and spices of choice. Use about 1 teaspoon oil per cup of seeds. Add extra seasoning (ideas below) if you want, though, salt is enough!

Spread in a single layer on the baking sheet. Roast 15–20 minutes, stirring once, until golden brown and fragrant. Smaller seeds may only need 10 minutes.

Step 5: Cool completely before storing in an airtight container.

Store at room temperature for up to 3 days, or refrigerate for up to 10 days.

Flavor Variations

You can go classic with olive oil and salt or have fun with different spice blends:

• Savory Blend – cumin + black pepper + garlic powder
• Classic Sea Salt – oil + salt
• Smoky Paprika & Garlic – paprika + garlic powder
• Sweet Pumpkin Spice – cinnamon or pumpkin pie spice + coconut oil + a sprinkle of sugar
• Spicy Kick – chili powder, cayenne pepper, or curry powder with olive oil

Are Pumpkin Seeds Healthy?

Yes—pumpkin seeds are nutrient-dense and a great healthy snack.

Pumpkin seeds nutrition facts (per 1 oz / 28 g):

• ~125 calories
• 5 g protein
• 5 g fat (mostly heart-healthy fats)
• 2 g fiber
• Rich in magnesium, zinc, copper, vitamin E, and potassium

They’re a satisfying source of protein and fiber that keeps you fuller longer, with a mix of minerals that support everything from energy to immune function.

Now you’ve got an easy, versatile pumpkin seeds recipe that works with any pumpkin or squash. Make them salty, spicy, or sweet—then enjoy them on their own, sprinkled over salads, or stirred into your favorite granola mix.

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