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How to Roast Pumpkin Seeds in Oven

Easily learn How to Roast Pumpkin Seeds to enjoy all throughout Fall! Discover the best way to separate the white seeds from the pumpkin flesh, then season and bake them in the oven to toasted perfection.

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 6 servings
Calories: 104 kcal
Course: Appetizer , Snacks
Cuisine: American

Ingredients

  • 1 ½ cups raw pumpkin seeds from about 2 pie pumpkins
  • 2 tsp. oil olive or avocado oil, or butter
  • ½ tsp. salt or other seasonings*

Instructions

    Cup of Yum
  1. Remove the Seeds. Either cut each pie pumpkin in half lengthwise or cut around the stem and remove it as a “lid”. Scoop out and remove all of the pumpkin seeds and strings. (You'll get ~¾ cup seeds from one 3-pound pie pumpkin.)
  2. Clean the Seeds. Place the seeds in a colander in the sink.  Rinse them under cool running water for 20-30 seconds, running your fingers through to loosen up the seeds. Remove all of the pieces of pumpkin flesh and strings that you can. For the more stubborn seeds:  Hold the pumpkin seed using your thumb and pointer finger, and push it out to remove it from the strings.  Place pumpkin seeds that have been separated from the strings back into the colander.
  3. Dry the Seeds. Once all of the seeds have been removed, rinse them again under cool running water to get rid of any remaining strings. Dry pumpkin seeds thoroughly with a dish towel or paper towel. (If you have the time, let them sit out overnight to dry them completely.)
  4. Preheat oven to 350°F.
  5. Roast the Seeds. Combine pumpkin seeds, oil or butter, and your seasonings of choice in a large bowl. Toss to completely coat the pumpkin seeds. Line a large baking sheet with parchment paper and spread pumpkin seeds out in a single layer. Bake in preheated oven for 20-30 minutes, or until pumpkin seeds are crunchy.
  6. Let cool completely before enjoying.

Notes

  • ¼-
  • blackened seasonin
  • taco seasoning
  • pumpkin pie spice
  • Serving: One serving is roughly ¼-cup, or 1-ounce, of roasted pumpkin seeds.
  • Flavor: If using seasonings other than salt, you’ll need about 1-2 teaspoons.You can use blackened seasoning, taco seasoning, or even a mixture of pumpkin pie spice and sugar. If using additional seasonings, toss after baking for best results.
  • Storage: Keep in an airtight container for up to 2-3 months at room temperature, or up to 6-9 months in the refrigerator.
  • Freezing: Seal in a freezer-safe airtight container and freeze for up to 6 months. 

Nutrition Information

Calories 104kcal (5%) Carbohydrates 2g (1%) Protein 5g (10%) Fat 9g (14%) Saturated Fat 2g (10%) Sodium 160mg (7%) Potassium 129mg (4%) Fiber 1g (4%) Sugar 1g (2%) Vitamin C 1mg (1%) Calcium 7mg (1%) Iron 1mg (6%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 104

% Daily Value*

Calories 104kcal 5%
Carbohydrates 2g 1%
Protein 5g 10%
Fat 9g 14%
Saturated Fat 2g 10%
Sodium 160mg 7%
Potassium 129mg 3%
Fiber 1g 4%
Sugar 1g 2%
Vitamin C 1mg 1%
Calcium 7mg 1%
Iron 1mg 6%

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