• Prep Time: 15 minutes
• Cleaning Time: 10 minutes
• Drying Time: 20 minutes (optional but recommended)
• Cook Time: 20–25 minutes
• Total Time: Approximately 1 hour
• Difficulty Level: Easy
• Servings: 4 servings

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Ingredients

• 2 cups raw pumpkin seeds (fresh from a pumpkin or store-bought)
• 1 tablespoon olive oil or melted butter
• ½ teaspoon fine sea salt
• ¼ teaspoon black pepper
• ½ teaspoon garlic powder (optional)
• ½ teaspoon smoked paprika (optional)
• ¼ teaspoon onion powder (optional)

Optional Sweet Seasoning

• 1 tablespoon brown sugar
• ½ teaspoon ground cinnamon
• Pinch of nutmeg

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Equipment Needed

• Baking sheet
• Mixing bowl
• Colander
• Kitchen towel or paper towels
• Spoon
• Parchment paper (optional)

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Instructions

Step 1: Clean the Pumpkin Seeds

If using seeds from a fresh pumpkin, scoop the seeds from the pumpkin cavity and place them into a large bowl of water. Separate the seeds from the pulp using your hands. Remove any remaining pumpkin fibers and rinse thoroughly in a colander.

Pat the seeds dry using paper towels or a clean kitchen towel. Allow them to air dry for about 20 minutes if possible. Drier seeds roast more evenly and become crispier.

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Step 2: Preheat the Oven

Preheat your oven to 325°F (160°C).

Line a baking sheet with parchment paper if desired for easier cleanup.

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Step 3: Season the Seeds

Place the cleaned pumpkin seeds into a mixing bowl.

Add:

• Olive oil
• Salt
• Black pepper
• Garlic powder
• Smoked paprika
• Onion powder

Mix well until every seed is lightly coated with oil and seasonings.

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Step 4: Arrange on Baking Sheet

Spread the seasoned seeds into a single even layer.

Avoid overcrowding the pan, which prevents proper roasting.

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Step 5: Roast

Bake for 20–25 minutes, stirring every 8–10 minutes.

The seeds should become lightly golden and crunchy.

Be careful not to overcook them, as they can burn quickly during the final few minutes.

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Step 6: Cool

Remove the baking sheet from the oven.

Allow the pumpkin seeds to cool completely.

As they cool, they become even crispier.

Serve immediately or store for later.

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Recipe Tips

• Dry seeds thoroughly before roasting.
• Stir during baking for even browning.
• Don’t roast at high temperatures.
• Fresh pumpkin seeds may require slightly longer roasting.
• Add delicate herbs after roasting.
• Taste and adjust seasoning once cooled.

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Flavor Variations

Spicy Pumpkin Seeds

Mix with:

• Cayenne pepper
• Chili powder
• Smoked paprika
• Garlic powder

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Ranch Style

Season with:

• Dried dill
• Garlic powder
• Onion powder
• Parsley
• Salt

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Cinnamon Sugar

Combine:

• Cinnamon
• Brown sugar
• Pinch of salt
• Melted butter

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Parmesan Herb

After roasting, toss with:

• Grated Parmesan
• Italian seasoning
• Garlic powder
• Fresh parsley

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Everything Bagel

Season with:

• Sesame seeds
• Poppy seeds
• Garlic flakes
• Onion flakes
• Sea salt

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Serving Suggestions

Roasted pumpkin seeds make an excellent snack on their own, but they are also incredibly versatile. Sprinkle them over salads for added crunch, stir them into oatmeal, yogurt, or smoothie bowls, or use them as a topping for creamy soups like pumpkin, tomato, or butternut squash. They also pair well with roasted vegetables, grain bowls, homemade trail mix, and baked goods such as breads and muffins.

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Storage Instructions

Store completely cooled pumpkin seeds in an airtight container.

• Room Temperature: Up to 2 weeks
• Refrigerator: Up to 1 month
• Freezer: Up to 3 months

Always allow frozen seeds to return to room temperature before serving.

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Common Mistakes to Avoid

• Roasting wet seeds
• Using too much oil
• Skipping stirring during roasting
• Baking at excessive temperatures
• Overcrowding the baking sheet
• Over-seasoning before tasting

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Health Benefits

Pumpkin seeds are packed with nutrients that support overall health.

They provide:

• Plant-based protein
• Heart-healthy unsaturated fats
• Dietary fiber
• Magnesium
• Zinc
• Iron
• Potassium
• Vitamin E
• Powerful antioxidants

Regularly enjoying pumpkin seeds as part of a balanced diet may help support heart health, immune function, healthy bones, and sustained energy levels.

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Frequently Asked Questions

Can I eat the shells?

Yes. Fresh roasted pumpkin seeds can be eaten with their shells, which become pleasantly crunchy after roasting.

Can I use store-bought raw pumpkin seeds?

Absolutely. Shelled pumpkin seeds (pepitas) roast slightly faster, usually in 10–15 minutes.

Why aren’t my seeds crunchy?

They may have been too wet before roasting or undercooked. Drying the seeds thoroughly before baking helps achieve maximum crispiness.

Can I make these in an air fryer?

Yes. Air fry at 300°F (150°C) for 10–12 minutes, shaking the basket halfway through cooking.

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Recipe Summary

• Recipe Name: Roasted Pumpkin Seeds
• Cuisine: American
• Course: Snack
• Difficulty: Easy
• Prep Time: 15 minutes
• Cleaning Time: 10 minutes
• Drying Time: 20 minutes
• Cook Time: 20–25 minutes
• Total Time: Approximately 1 hour
• Servings: 4
• Calories: Approximately 180 per serving

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Nutrition Information (Per Serving)