This recipe for roasting fresh pumpkin seeds is incredibly simple and consistently produces delicious results.
Roasted Pumpkin Seeds Recipe | Super Healthy

Roasted pumpkin seeds recipe

Remember to save the tasty seeds inside your pumpkins while carving creepy Halloween faces or preparing homemade pumpkin puree! When we made our Jack-O-Lanterns in primary school, our instructor demonstrated to our class how to roast pumpkin seeds in a toaster oven. Making this at-home dish for a healthy snack is simple and entertaining for kids.


Prep Time: 5 mins

Cook Time: 45 mins

Total Time: 50 mins

Servings: 6

Yield: 1 1/2 cups roasted pumpkin seeds


Cleaning Pumpkin Seeds

Preparing the pumpkin seeds for roasting is the most time-consuming step. The seeds must first be separated from the goopy muck inside the pumpkin. Fortunately, we've got a few sleights of hand to make this process as easy as we can:


1. Scatter the seeds. First, remove as many of the pumpkin's seeds as you can with a sturdy metal spoon. Before cleaning the seeds, make cautious not to allow the pulp dry out.

2. Let the seeds soak. Put the mixture of pulp and seeds in a large basin. Swish the seeds around in water while removing any discernible pieces of pumpkin with your fingertips. This will allow the meat and seeds to separate more readily. Drain away any extra water.

3. Clean the seeds. After cleaning, put the seeds in a sieve and rinse them until all flesh is removed.

4. You can choose to boil the seeds. 10 minutes of simmering the cleaned seeds in salty water. (You should do this; the rationale is below.)

5. Let the seeds dry. To guarantee that the cleaned/boiled seeds bake up nice and crispy, drain them in a colander and dry them completely with a towel.


Should Pumpkin Seeds Be Boiled Before Roasting?

Although it's not required, we advise boiling the pumpkin seeds before roasting them. When pumpkin seeds are boiled in salted water, the salt penetrates the seeds' shells and promotes more equal cooking.


Roasting Pumpkin Seeds

It's time to roast your seeds once they have been prepared and are ready to go. The basic procedures are listed below, along with the ingredient measurements:


Step 1: Preheat the Oven

Begin by reaching a temperature of 300 degrees F for the oven (150 degrees C).


Step 2: Coat the seeds.

Clean, dried seeds should be combined with melted butter (or oil), salt, and any additional seasonings you choose.


Step 3: Position the Seeds

On a baking sheet, distribute the seeds in a single layer. To ensure that the seeds are as crispy as possible, make sure they are not overlapping.

Advice: Use parchment paper to line the baking sheet to reduce mess.


Step 4: Bake

45 minutes or so, or until golden brown, in the oven. Every ten minutes, mix your seeds, remove the baking sheet, and spread them out once more.

Note: Pumpkin seeds are not the only winter squash seeds that can be roasted.


Keeping Roasted Pumpkin Seeds Safe

Before storage, let the seeds cool fully. Roasted pumpkin seeds can be kept for up to two weeks at room temperature or up to two months in the refrigerator in an airtight container.


Flavors of Roasted Pumpkin Seeds

Numerous sweet and savory taste combinations can be created using this straightforward recipe. Just a few of the preferred substances you can use to season and sweeten pumpkin seeds are listed below:

Savory ingredients: curry powder, Tajin, cumin, cayenne pepper, paprika, Worcestershire sauce, cumin, and chili powder.

Sweet: brown sugar, cinnamon, honey, maple syrup, and pumpkin pie spice


Using Roasted Pumpkin Seeds

More uses exist for pumpkin seeds than simply as a snack straight from the bag (although, we do recommend that, too). Consider adding them to homemade granola, garnishing squash soup with them, tossing them in trail mix, sprinkling them on baked goods, blending them into hummus, or topping salads with them.



  • 1 ½ fresh pumpkin seeds, scooped from the pumpkin
  • 2 tsp olive oil
  • 1 pinch salt



  1. Preheat oven to 300 degrees F (150 degrees C).

  2. Toss seeds in a bowl with olive oil and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.



Are roasted pumpkin seeds healthy?

They include a wealth of nutrients like protein, unsaturated fatty acids, vitamins, and minerals that lower the risk of developing chronic illnesses like cancer. The majority of supermarkets and specialty health food stores sell pumpkin seeds in many forms, including raw, roasted, and spouted.


Is it better to eat raw or roasted pumpkin seeds?

Pepitas, another name for pumpkin seeds, increase your intake of several crucial nutrients. Both raw and roasted pumpkin seeds provide health advantages, but due to the fact that some nutrients are lost during roasting, raw pumpkin seeds are more nutrient-dense.


What happens if you eat a lot of pumpkin seeds?

High-fiber foods include pumpkin seeds. Nearly 12 grams are present in one cup. Gas and bloating could result from eating too many. In the long run, fiber thickens stool and helps prevent constipation, but consuming a lot of pumpkin seeds at once may actually make you constipated.


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