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How to Roast Pumpkin Seeds

An easy method for how to roast pumpkin seeds, including three spice blend recipes: Ginger Soy, Brown Sugar Spice, and Maple Chipotle.

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 2 cups pumpkin seeds
Calories: 450 kcal
Course: Snacks
Cuisine: American

Ingredients

  • 2 cups pumpkin seeds
  • 1 tablespoon extra-virgin olive oil
  • Your choice of seasoning blend below
Ginger Soy:
  • 2 tablespoons soy sauce
  • 2 teaspoons granulated sugar
  • 1½ teaspoons ground ginger
Brown Sugar Spice:
  • 2 tablespoons dark brown sugar
  • 1 tablespoon water
  • 1½ teaspoons ground allspice
  • ½ teaspoon salt
  • ¼ teaspoon cayenne pepper
Maple Chipotle:
  • 2 tablespoons pure maple syrup
  • 1 teaspoon chipotle chile powder
  • ½ teaspoon ground cumin
  • ½ teaspoon salt

Instructions

    Cup of Yum
  1. Preheat oven to 300 degrees F. Line a large, rimmed baking sheet with parchment paper; set aside.
  2. In a medium bowl, combine the pumpkin seeds with the olive oil. In a small bowl, whisk together the ingredients for whichever spice blend you are using, then pour over the pumpkin seeds and stir to combine and evenly coat all of the seeds.
  3. Spread in a single layer on the baking sheet and bake until the seeds are golden and crunchy, about 20 minutes, stirring halfway through. Allow the seeds to cool for at least 15 minutes before serving.

Notes

  • Nutritional values are based on one cup of Ginger Soy pumpkin seeds
  • Recipe adapted from Everyday Food

Nutrition Information

Calories 450kcal (23%) Carbohydrates 12g (4%) Protein 21g (42%) Fat 38g (58%) Saturated Fat 6g (30%) Sodium 1010mg (42%) Potassium 575mg (16%) Fiber 4g (16%) Sugar 5g (10%) Vitamin C 1.2mg (1%) Calcium 29mg (3%) Iron 6.4mg (36%)

Nutrition Facts

Serving: 2cups pumpkin seeds

Amount Per Serving

Calories 450

% Daily Value*

Calories 450kcal 23%
Carbohydrates 12g 4%
Protein 21g 42%
Fat 38g 58%
Saturated Fat 6g 30%
Sodium 1010mg 42%
Potassium 575mg 12%
Fiber 4g 16%
Sugar 5g 10%
Vitamin C 1.2mg 1%
Calcium 29mg 3%
Iron 6.4mg 36%

* Percent Daily Values are based on a 2,000 calorie diet.