These delicious Roasted Pumpkin Seeds are perfectly seasoned and roasted for a crunchy, healthy and EASY snack that kids love to help make!

Once you’ve scooped the seeds out of your pumpkin you can fill the inside with a delicious meat and rice dinner and cook dinner in a pumpkin!

A bowl of roasted pumpkin seeds sitting on a plate, with some seeds spilling over onto the plate.

When eating pumpkin seeds you can eat the whole thing: the shell and the kernel inside. I like to buy smaller pumpkins so the seeds are not too big. Eating the whole seeds provides the most nutrients and the most flavor, since the seasonings coat the shells.

I season my pumpkin seeds simply, with salt or seasoned salt, but you can really add whatever spices you like including pepper, garlic powder and paprika.

How to Roast Pumpkin Seeds:

1. Remove seeds from pumpkin.

A pumpkin with the top carved out and seeds scooped onto a tray.

2. Rinse well in a colander and pat dry. Spread seeds out on a baking sheet and allow them to sit out overnight to dry.

Pumpkin seeds rinsed clean in a colander, then spread out on a baking sheet to dry.

3. Season and roast: Preheat oven to 300 degrees F. Drizzle dry pumpkin seeds with olive oil and salt. Bake for 35-45 minutes, stirring every 15 minutes, until golden.

Seasoned, roasted pumpkin seeds on a baking sheet.

Storing Instructions: Once completely cooled, store pumpkin seeds in an airtight container in a cool, dry place for up to 2 weeks, or in a freezer-safe container in the freezer for up to 3 months.

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Recipe

A bowl of roasted pumpkin seeds sitting on a plate, with some seeds spilling over onto the plate.
Prep 15 mins
Cook 45 mins
Drying time 12 hrs
Total 13 hrs
Add to Meal Plan

Ingredients
  

  • 2 cups raw pumpkin seeds (from 1 pumpkin)
  • 1 tablespoon olive oil
  • Salt , sea salt, seasoned salt, or garlic salt
  • Cayenne , optional, for spicy pumpkin seeds

Instructions
 

  • Remove seeds from pumpkin.
  • Rinse well in a colander and pat dry.
    A colander with rinsed-clean pumpkin seeds.
  • Spread seeds out on a baking sheet and allow them to sit out overnight to dry.
  • Preheat oven to 300 degrees F. Drizzle dry pumpkin seeds with olive oil and salt. Bake for 35-45 minutes, stirring every 15 minutes, until golden.

Notes

Storing Instructions: Once completely cooled, store pumpkin seeds in an airtight container in a cool, dry place for up to 2 weeks, or in a freezer-safe container in the freezer for up to 3 months.

Nutrition

Calories: 168kcalCarbohydrates: 3gProtein: 8gFat: 15gSaturated Fat: 3gSodium: 2mgPotassium: 207mgFiber: 2gSugar: 1gVitamin C: 1mgCalcium: 12mgIron: 2mg

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About The Author

Lauren Allen

Welcome! I’m Lauren, a mom of four and lover of good food. Here you’ll find easy recipes and weeknight meal ideas made with real ingredients, with step-by-step photos and videos.

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  1. 5 stars
    These were SO good. I just happened to come across this recipe the day before carving pumpkins. We decided to give this a try and I can see this being a new annual tradition. Just a fun, easy, tasty snack to have around. So glad I found this. Thanks!