Perfectly Roasted Pumpkin Seeds

When life gives you pumpkins, make these perfectly roasted pumpkin seeds for a crunchy and tasty seasonal snack. They’re simple and quick to make and can be flavored with any of your favorite seasonings.

From apple picking and corn mazes to pumpkin patches and planning my unusual Halloween costume, fall time has always been my jam. 

Despite my very packed fall plans, I was always most excited about carving pumpkins – not for the act of decorating, but for roasting the seeds to create the tastiest and crunchiest little homemade snack.

What can I say, I was a foodie from day one. 

I must’ve blinked because now I’m a mom and my three-year-old just asked me this year if we could carve pumpkins together and roast the seeds. And my heart skipped a beat at his simple, little request. 

Now, once it came time to it, he ended up supervising more than actual carving, but just like his mama, he loved roasting and eating the seeds.

And continuing these little traditions that I had as a kid now with my son makes this tasty snack all the more special. 

Carving your pumpkins and roasting the seeds is a fantastic way to live and eat seasonally all while getting the most out of your fall harvest. 

While roasting pumpkin seeds is pretty straightforward for the most part, I have a few tips and tricks to help you achieve perfectly roasted pumpkin seeds with all the crunch and all the flavor. 

I’ve only spent every fall since my childhood perfecting the recipe and technique to prove it. 

why you’ll love roasted pumpkin seeds

• Full of fiber, plant-based protein, and good-for-you fats, pumpkin seeds are a healthy and nutritious snack or topping any time you are craving a little crunch.
• You’ll have lots of fun experimenting with different flavors whether you want to keep it simple, go savory, or put a sweet spin on it. 
• Roasting pumpkin seeds from fresh pumpkins is a wonderful way to live and eat seasonally while utilizing nutritious food that would otherwise go to waste.

ingredients + notes

• pumpkin seeds – use fresh pumpkin seeds from your fall pumpkins (see above for my pumpkin carving tips). Pumpkin seeds are rich in magnesium, iron, and antioxidants, which are all beneficial for heart health and battling illness. Because they are still in their hulls, they also have added dietary fiber to support bowel health and weight management.
• oil – Just the right amount of oil helps to crisp up the seeds as they’re roasting. I like to use avocado oil, but you can use olive or coconut, too.
• sea salt – Use as much or as little as you like. I prefer about one teaspoon per cup of pumpkin seeds. I always use Redmond Real Salt, which is rich in trace minerals and key electrolytes.
• seasonings – You get free rein on the flavorings here. As a simple savory gal, I typically add a little garlic powder and maybe a dash of paprika. If you want to put a sweet spin on it, try a little maple syrup and pumpkin spice seasoning. Other tasty options are ground turmeric, cinnamon, curry powder, chili powder, or dried herbs. The options are endless.

tips on carving your pumpkin and harvesting the seeds

• After you pop the top off your pumpkin, rake the seeds out with your hands before scraping out the rest of the flesh with a metal spoon.
• Submerge the pumpkin seeds (even if still attached to some pumpkin flesh) in a bowl of water. The loose seeds will instantly float to the top for you to skim off, and the solids will sink to the bottom. For any seeds still stuck to the pumpkin flesh, you can easily squeeze the solids and the seeds will pop off.
• Be sure to dry the seeds thoroughly with a towel before coating them with oil and seasoning them to ensure they get extra crispy in the oven.

instructions for perfectly roasted pumpkin seeds

1. Preheat the oven to 325° F and line a baking sheet with parchment paper.

2. Thoroughly rinse and dry the pumpkin seeds to ensure they crisp up in the oven.

3. Combine the pumpkin seeds with the oil, sea salt, and seasonings and toss to coat thoroughly.

4. Transfer the seeds onto the lined baking sheet and spread them into a thin, even layer.

5. Bake for 20-30 minutes or until crisp and lightly golden brown.

6. Remove from oven and allow the seeds to cool completely before storing them in an airtight container for up to a week.

ways to enjoy roasted pumpkin seeds

• Nibble on as is for a crunchy snack
• Sprinkle on top of yogurt or ice cream 
• Mix in with your favorite granola or trail mix
• Use as a topping for your favorite salads or soups

other fall favorites

• Spiced apple scrap cider 
• Bone broth pumpkin spice latte
• Spiced pear applesauce

Thanks for reading! I hope you’ll try this delicious and simple recipe and let me know in the comments what your favorite seasoning is for your roasted pumpkin seeds.