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4.8 from 15 votes

Roasted Pumpkin Seeds (Perfectly Crispy!)

Here's how to roast pumpkin seeds, so they turn out perfectly crunchy every time. Roasted pumpkin seeds are lightly salty and crispy, for a healthy snack, or salad topping!

Prep Time
15 mins
Cook Time
15 mins
Total Time
30 mins
Servings: 3
Calories: 132 kcal
Course: Side Dish
Cuisine: gluten-free

Ingredients

  • ¾ cup raw pumpkin seeds (see notes)
  • 1 tablespoon extra-virgin olive oil
  • ¼ teaspoon garlic powder
  • ½ teaspoon fine sea salt
  • ¼ teaspoon paprika (optional)
  • 1 to 2 tablespoons coconut sugar (optional)

Instructions

    Cup of Yum
  1. Place the pumpkin seeds in a fine mesh strainer and rinse under running water. Pick out any pumpkin pulp that might be stuck to them. For best results, you want the seeds to be very clean, but you can pick off any remaining pulp when you dry them.
  2. Transfer the seeds to a towel and pat well to dry. Once the seeds are dry, preheat the oven to 350ºF.
  3. Pour the dry seeds into a bowl and toss with the olive oil, garlic powder, and salt. I usually use ½ teaspoon of salt for these (because I like salt!), but 1/4 teaspoon is sufficient if you're looking for a mildly salty snack. You can add the optional paprika and coconut sugar if you want a more flavorful snack that tastes like Chex Mix.
  4. Spread the seeds out into a single layer on the pan. They will tend to clump together, but do your best to separate them so they will get as crispy as possible. Roast at 350ºF for 10 minutes.
  5. When the timer goes off, remove the pan from the oven and use a spatula to stir the seeds, to help them crisp-up evenly. Return the pan to the oven, to bake for another 5 to 8 minutes. Watch closely towards the end of the cooking time, to make sure the seeds don't get too dark.
  6. When the seeds smell nutty (almost like popcorn), remove them from the oven and cool. They will continue to crisp up as they cool down. Enjoy as a crunchy snack or as a topping for salads and soup.
  7. Leftover roasted pumpkin seeds can be stored in an airtight container in the fridge for up to 2 weeks, or in the freezer for up to 3 months.

Notes

  • Nutrition information is for roughly 1/4 cup of seeds without the optional sugar. This information is automatically calculated, and is just an estimate, not a guarantee.
  • Pumpkin Seed Note: A 3-pound pie pumpkin should yield 3/4 cup pumpkin seeds. If you are carving large pumpkins, you may get even more! Feel free to add more seasoning as needed. I found that a 1/2 teaspoon of salt is still plenty for 1 cup of pumpkin seeds, too.
  • Seasoning Ideas: For a smoky flavor, use smoked paprika instead of sweet paprika. You can also swap the paprika for chili powder, cumin, or curry powder. Add a pinch of cayenne pepper for a spicy flavor. For a sweet variation, swap the garlic powder and paprika for pumpkin spice and use coconut sugar or maple syrup for sweetness.
  • Update Note: This recipe was updated in October 2024 because the cooking time wasn't working well for all readers. I also tested more flavor combinations this time and included the optional paprika and coconut sugar option. You can find the original recipe here.

Nutrition Information

Calories 132kcal (7%) Carbohydrates 2g (1%) Protein 5g (10%) Fat 13g (20%) Saturated Fat 2g (10%) Sodium 195mg (8%) Potassium 129mg (4%) Fiber 1g (4%) Sugar 1g (2%) Vitamin C 1mg (1%) Calcium 7mg (1%) Iron 1mg (6%)

Nutrition Facts

Serving: 3Serving

Amount Per Serving

Calories 132

% Daily Value*

Calories 132kcal 7%
Carbohydrates 2g 1%
Protein 5g 10%
Fat 13g 20%
Saturated Fat 2g 10%
Sodium 195mg 8%
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.