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Roasted Pumpkin Seeds Recipe

Roasted pumpkin seeds are the best part of carving a pumpkin. Cooking pumpkin seeds is incredibly easy and they turn out crispy and delicious every time with our recipe. Bonus: we share our 5 favorite pumpkin seed seasonings!

Prep Time
20 mins
Cook Time
20 mins
Total Time
50 mins
Servings: 1 cup
Calories: 107 kcal
Course: Snacks
Cuisine: North American

Ingredients

Roasted Pumpkin Seeds
  • 1 1 cup pumpkin seeds
  • 1 1 tablespoon plus ½ teaspoon salt divided
  • 2 2 teaspoons cooking oil OR the oil listed in the seasonings below
  • Optional: 1 of the seasoning mixes
Roasted Pumpkin Seed Seasonings
Nacho
  • 2 2 tablespoons nutritional yeast
  • ½ ½ teaspoon garlic powder
  • ½ ½ teaspoon onion powder
  • ¼ ¼ teaspoon chili powder
  • ¼ ¼ teaspoon salt
Pumpkin Pie
  • 1 1 tablespoon coconut sugar or brown sugar
  • 1 1 teaspoon pumpkin pie spice
Curry
  • 2 2 teaspoons melted coconut oil
  • 1 1 teaspoon curry powder
  • 2 2 tablespoons raisins add when the pumpkin seeds come out of the oven
BBQ
  • 1 1 teaspoon chili powder
  • 1 1 teaspoon coconut sugar
  • ½ ½ teaspoon garlic powder
  • ½ ½ teaspoon onion powder
Italian
  • 2 2 teaspoons olive oil
  • 1 1 teaspoon Italian seasoning
  • 2 2 tablespoons grated Parmesan cheese mix into pumpkin seeds 5 minutes before they're removed from the oven

Instructions

    Cup of Yum
  1. Preheat your oven to 350 degrees. Line a baking sheet with parchment paper. 
  2. Separate the pumpkin seeds from any large pieces of pumpkin pulp. Place the seeds into a large bowl and cover with a few inches of water. Use your hands to mix and wash the seeds. Let the seeds sit for a few minutes so the pulp sinks to the bottom of the bowl.
  3. Scoop the seeds out of the bowl with a slotted spoon and place them into a medium-sized pot. Cover the seeds with a few inches of water and add the tablespoon of salt. Bring to a boil over high heat then reduce the heat and simmer for 10 minutes.
  4. Strain the seeds through a fine-mesh sieve then lay them on a few sheets of paper towel or a fuzz-free dish towel. Dab them with the towel to remove some of the moisture.
  5. Place the pumpkin seeds into a bowl and toss with the remaining ½ teaspoon of salt, the oil, and if using, the seasonings and mix well. Lay them in a single layer on the baking sheet. 
  6. Bake for 30 minutes, stirring the seeds halfway. To test if they're done, remove a pumpkin seed and let it cool for a few minutes. If it's crunchy, it's ready to eat. If not, put them back into the oven for another 10 minutes. 

Nutrition Information

Serving 1 serving = ¼ cup Calories 107kcal (5%) Carbohydrates 2g (1%) Protein 5g (10%) Fat 10g (15%) Saturated Fat 2g (10%) Polyunsaturated Fat 4g Monounsaturated Fat 4g Trans Fat 1g Sodium 582mg (24%) Potassium 130mg (4%) Fiber 1g (4%) Sugar 1g (2%) Vitamin A 3IU (0%) Vitamin C 1mg (1%) Calcium 8mg (1%) Iron 1mg (6%)

Nutrition Facts

Serving: 1cup

Amount Per Serving

Calories 107

% Daily Value*

Serving 1 serving = ¼ cup
Calories 107kcal 5%
Carbohydrates 2g 1%
Protein 5g 10%
Fat 10g 15%
Saturated Fat 2g 10%
Polyunsaturated Fat 4g 24%
Monounsaturated Fat 4g 20%
Trans Fat 1g 50%
Sodium 582mg 24%
Potassium 130mg 3%
Fiber 1g 4%
Sugar 1g 2%
Vitamin A 3IU 0%
Vitamin C 1mg 1%
Calcium 8mg 1%
Iron 1mg 6%

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