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Roasted Pumpkin Seeds Easy Flavorful Recipe

Crispy Roasted Pumpkin Seeds

Rebecca Blumer
Turn pumpkin guts into edible gold! These roasted pumpkin seeds are crunchy, salty, and endlessly snackable. With just a few pantry staples and 30 minutes, you’ll have a nutrient-packed bar snack that’s crisp on the outside, toasty inside, and impossible to stop eating.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Course Snack
Cuisine American
Servings 4 Servings
Calories 180 kcal

Equipment

  • Baking Sheet
  • Parchment Paper
  • Colander
  • Towel

Ingredients
 

Base Ingredients

  • 1 1/2 cups raw pumpkin seeds from 1 medium pumpkin, cleaned and rinsed
  • 1–2 tbsp olive oil or neutral oil enough to lightly coat
  • 3/4–1 tsp fine sea salt to taste

Optional Savory Add-Ons

  • 1/2 tsp black pepper optional
  • 1 tsp paprika or smoked paprika optional, for warmth or smokiness
  • 1/2 tsp garlic powder optional, adds savory flavor

Optional Sweet Version

  • 1 tbsp maple syrup for sweet flavor variation
  • 1/2 tsp cinnamon
  • 1 pinch salt to balance sweetness

Instructions
 

  • Preheat oven to 350°F (175°C) and line a baking sheet with parchment paper.
  • Remove seeds from pumpkin, discarding large chunks of pulp. Rinse seeds in a colander under cool water to remove remaining strands.
  • (Optional) Boil seeds in salted water (1 tsp salt per cup of water) for 8–10 minutes to season and soften hulls slightly. Drain well.
  • Dry seeds thoroughly using a clean towel and air-dry for 5–10 minutes. The drier the seeds, the crispier they’ll roast.
  • Toss seeds in a bowl with oil, salt, and any chosen spices (or maple syrup and cinnamon for a sweet version). Ensure a light, even coating.
  • Spread seeds in a single layer on the prepared baking sheet. Roast for 12–15 minutes, stir, then continue roasting another 8–12 minutes until golden and crisp.
  • Cool completely on the tray—they’ll crisp further as they cool. Taste and adjust seasoning as desired.

Notes

Customize with spice blends like BBQ, chili-lime, or everything bagel. Store airtight for up to 1 week, or freeze for 2 months. Re-crisp in the oven if needed.

Nutrition

Calories: 180kcalCarbohydrates: 5gProtein: 7gFat: 15gSaturated Fat: 2gSodium: 250mgPotassium: 230mgFiber: 2gSugar: 1gVitamin A: 10IUCalcium: 10mgIron: 1.5mg
Keyword Fall, Healthy Snack, Roasted Pumpkin Seeds, vegan
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