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Roasted Pumpkin Seeds

Roasted pumpkin seeds are a fun and easy snack to make with your kids, especially after carving a pumpkin. Season with just plain salt for a savory snack, toss them in cinnamon sugar for a sweet treat, or add any other flavors desired for a custom treat.

Prep Time
10 mins
Cook Time
1 hr 10 mins
Total Time
1 hr 25 mins
Servings: 6 servings
Calories: 72 kcal
Course: Snacks
Cuisine: American

Ingredients

  • fresh pumpkin seeds (from 1 pumpkin (about 1 1/2 cups))
  • Olive oil spray
  • kosher salt (to taste)

Instructions

    Cup of Yum
  1. Remove the seeds from the pumpkin and separate them from the stringy pulp and rinse the seeds in a colander under cold water. Try to remove any remaining pumpkin residue.
  2. Spread the seeds out on a towel and pat dry. Allow them to air-dry for a few hours or overnight. This will help in achieving a crispy result.
  3. Preheat the oven to 325F.
  4. Spread the seeds out evenly on a sheet pan and spritz all over with olive oil, season with salt, to taste.
  5. Roast the seeds in the preheated oven for 25 to 35 minutes, or until golden brown. Make sure to stir or shake the tray every 5 minutes to ensure even roasting and to prevent burning. For crispier seeds, leave them more time.
  6. Once done, remove from the oven and let them cool on the baking sheet. The seeds will become crunchier as they cool.

Notes

  • Pumpkin Seed Flavor Variations:
  •  
  • Sweet Cinnamon Sugar: Toss seeds with oil, sugar, and cinnamon right after roasting.
  • Pumpkin Pie Spice: Toss seeds with oil, sugar, and pumpkin pie spice right after roasting.
  • Smokey BBQ Pumpkin Seeds: Toss seeds with onion powder, garlic powder, smoked paprika, cayenne pepper, brown sugar right after roasting.
  • Chili Lime: Toss seeds with olive oil spray and Tajin or chili-lime seasoning.
  • Spicy Chili: Toss seeds with olive oil spray, chili powder, paprika, and a touch of cayenne.
  • Garlic Parmesan: Toss seeds with olive oil spray, garlic powder, and grated parmesan.
  • Curry Flavored: Toss seeds with olive oil spray, salt and curry powder.

Nutrition Information

Serving 1/4 cup Calories 72kcal (4%) Carbohydrates 9g (3%) Protein 3g (6%) Fat 3.1g (5%) Saturated Fat 0.5g (3%) Sodium 92mg (4%) Fiber 0.4g (2%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 72

% Daily Value*

Serving 1/4 cup
Calories 72kcal 4%
Carbohydrates 9g 3%
Protein 3g 6%
Fat 3.1g 5%
Saturated Fat 0.5g 3%
Sodium 92mg 4%
Fiber 0.4g 2%

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