When autumn arrives and pumpkins start showing up in markets and kitchens, most people focus on the sweet, creamy flesh for soups, pies, and lattes. But the real hidden gem lies inside — the seeds. Roasted Pumpkin Seeds, also known as pepitas, are an incredibly satisfying and wholesome snack that’s easy to make and full of flavor. Whether you enjoy them simply salted or seasoned with creative spice blends, roasted pumpkin seeds offer a crunchy, nutritious bite that captures the essence of fall.
Why Roast Pumpkin Seeds?
Roasting pumpkin seeds is one of the simplest ways to turn kitchen scraps into a delicious, high-protein snack. Instead of throwing away the seeds after carving or cooking your pumpkin, you can rinse, season, and roast them into something irresistibly crunchy. They’re naturally rich in fiber, magnesium, zinc, and healthy fats — making them not only tasty but also nourishing.
Homemade roasted seeds are also more flavorful than store-bought varieties. You can adjust the seasoning to your liking — salty, spicy, sweet, or savory — and enjoy them fresh from the oven while they’re still warm and crispy.
Health Benefits of Pumpkin Seeds
Pumpkin seeds are tiny nutritional powerhouses. They contain:
- Magnesium: Supports heart health and muscle function.
- Zinc: Helps boost immunity and skin health.
- Protein and Fiber: Keeps you full longer and aids digestion.
- Healthy Fats: Promotes balanced cholesterol levels.
- Antioxidants: Protect cells from inflammation and stress.
Because they’re nutrient-dense, roasted pumpkin seeds make an ideal on-the-go snack, salad topping, or crunchy addition to granola or yogurt.
Ingredients You’ll Need
You don’t need much to make roasted pumpkin seeds — just a few pantry staples:
- 1 ½ cups fresh pumpkin seeds (from one medium pumpkin)
- 2 teaspoons olive oil or melted butter
- ½ teaspoon sea salt
- Optional spices: paprika, garlic powder, cinnamon, chili powder, or cumin
You can also experiment with sweet seasonings like maple sugar, brown sugar, or pumpkin pie spice for a dessert-style version.
How to Prepare Pumpkin Seeds
Step 1: Separate and Clean the Seeds
After carving or cutting your pumpkin, scoop out the seeds and pulp. Place the mixture in a large bowl filled with cold water. The seeds will float while the pulp sinks, making it easy to separate them. Rinse thoroughly in a colander to remove any remaining pumpkin fibers.
Step 2: Dry the Seeds
Pat the cleaned seeds dry with a kitchen towel or paper towels. For the crispiest results, let them air dry for at least 30 minutes or overnight. Moisture prevents proper roasting, so the drier the seeds, the better they’ll crisp up.
Step 3: Preheat and Season
Preheat your oven to 350°F (175°C). In a bowl, toss the seeds with olive oil or melted butter until evenly coated. Add salt and your desired spices, mixing well so every seed gets seasoned.
Step 4: Roast the Seeds
Spread the seasoned seeds in a single layer on a baking sheet lined with parchment paper. Roast for 20–25 minutes, stirring halfway through to ensure even browning. They’re done when golden, crisp, and fragrant.
Step 5: Cool and Store
Remove the tray from the oven and let the seeds cool completely. They’ll continue to crisp up as they cool. Store in an airtight container at room temperature for up to two weeks.
Flavor Variations and Seasoning Ideas
The beauty of roasted pumpkin seeds lies in their versatility. You can flavor them in endless ways depending on your mood or meal.
Savory Options
- Classic Salted: Toss with olive oil and sea salt for simple, timeless flavor.
- Garlic Parmesan: Mix with garlic powder, Parmesan cheese, and black pepper.
- Smoky Paprika: Combine smoked paprika, cumin, and a touch of chili powder.
- Herb Blend: Add rosemary, thyme, and a pinch of sea salt for aromatic depth.
Sweet Options
- Cinnamon Sugar: Toss with melted butter, brown sugar, and cinnamon.
- Maple Spice: Drizzle with maple syrup and dust with pumpkin pie spice.
- Vanilla Crunch: Mix with a little vanilla extract and coconut sugar for a fragrant, dessert-like treat.
Spicy Options
- Chili-Lime: Season with chili powder, lime zest, and sea salt for tangy heat.
- Cajun-Style: Add Cajun seasoning and a touch of cayenne pepper.
- Sriracha Honey: Toss with a blend of Sriracha and honey for sweet-spicy balance.
Each variation brings a new personality to this simple snack, making it suitable for every palate — from sweet tooths to spice lovers.
Tips for the Perfect Crunch
Getting perfectly crispy roasted pumpkin seeds requires a few key steps:
- Dry thoroughly: Moisture is the enemy of crispness. Always dry before roasting.
- Don’t overcrowd the pan: Spread seeds in a single layer so they roast evenly.
- Stir midway: This ensures they brown on all sides.
- Keep an eye on them: Seeds can burn quickly once golden, so watch closely near the end.
- Cool completely: They’ll crisp up more as they cool.
How to Eat and Serve Roasted Pumpkin Seeds
These crunchy gems are incredibly versatile and can be used in many ways beyond snacking:
- Sprinkle over soups like pumpkin, butternut squash, or tomato for a crunchy garnish.
- Toss into salads for added protein and texture.
- Mix into trail mix or granola with nuts and dried fruit.
- Use as a topping for oatmeal, smoothie bowls, or yogurt parfaits.
- Crush and use as a breading for chicken or tofu.
- Add a handful to homemade bread or muffins for extra crunch.
Their nutty, toasty flavor enhances both sweet and savory dishes.
Make-Ahead and Storage Tips
Roasted pumpkin seeds store beautifully and can be made ahead for quick, healthy snacking. Keep them in a sealed jar or airtight container at room temperature for up to two weeks. If you want to keep them longer, refrigerate for up to a month. Re-crisp them in the oven at 300°F (150°C) for 5 minutes if they soften.
Nutrition Snapshot
A small handful (about 1 ounce or 28 grams) of roasted pumpkin seeds contains:
- Calories: ~150
- Protein: 8 grams
- Healthy fats: 13 grams
- Fiber: 2 grams
- Magnesium: 37% of daily value
- Zinc: 14% of daily value
This makes them a balanced, energizing snack that fits perfectly into a healthy lifestyle.
Frequently Asked Questions
Do I need to peel pumpkin seeds before roasting?
No. You can roast them whole, shell and all. The outer shell becomes crisp when roasted, adding satisfying crunch and extra fiber.
Can I roast seeds from any pumpkin variety?
Yes. While carving pumpkins work fine, smaller sugar pumpkins or pie pumpkins have seeds with a more tender texture.
Can I use an air fryer instead of an oven?
Absolutely. Roast at 325°F (160°C) for 10–12 minutes, shaking the basket halfway through.
Why did my pumpkin seeds turn out chewy instead of crunchy?
They likely weren’t fully dried before roasting or were undercooked. Make sure to pat them dry thoroughly and roast until golden.
Are pumpkin seeds safe for kids?
Yes, but for younger children, make sure the seeds are well roasted and chewable to avoid choking hazards.
Roasted Pumpkin Seeds
Equipment
- Baking sheet
- Mixing bowl
- Parchment paper
- Colander
- kitchen towel or paper towels
Ingredients
- 1 ½ cups fresh pumpkin seeds (from 1 medium pumpkin)
- 2 tsp olive oil or melted butter
- ½ tsp sea salt
- to taste optional spices: paprika, garlic powder, cinnamon, chili powder, cumin
Instructions
- After cutting your pumpkin, scoop out the seeds. Separate them from the pulp in cold water. Rinse and drain well using a colander.
- Pat seeds dry thoroughly with a kitchen towel or paper towels. Let air dry for 30 minutes to ensure crispness.
- Preheat oven to 350°F (175°C). Toss seeds in a bowl with olive oil or butter, sea salt, and any desired spices.
- Spread in a single layer on a parchment-lined baking sheet. Roast for 20–25 minutes, stirring halfway through. Watch closely toward the end.
- Let seeds cool completely on the tray — they’ll continue to crisp as they cool. Store in an airtight container at room temp or refrigerate for longer shelf life.
Notes
Nutrition
Final Thoughts
Roasted Pumpkin Seeds are a delicious reminder that nothing from a pumpkin should go to waste. With their golden crunch, nutty aroma, and endless flavor possibilities, they’re the perfect fall snack — easy, nutritious, and endlessly adaptable. Whether enjoyed straight from the pan or sprinkled over your favorite dishes, these seeds bring warmth and texture to your autumn table. Once you start making them at home, you’ll never toss pumpkin seeds again.
