How to Roast Pumpkin Seeds

5 from 3 votes

Learn how to roast (and eat!) pumpkin seeds. This tutorial includes the oven method for simple salt-roasted seeds, with ideas on different flavors!

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A quick and easy guide on how to roast pumpkin seeds from your Halloween pumpkin (or tonight’s butternut squash.) Roasted pumpkin seeds are a delectable snack and make the perfect autumnal garnish for soups and salads. I also share how to store pumpkin seeds and seasoning ideas so you can enjoy this toasty snack all season long.

Small bowl of roasted pumpkin seeds with spoon scooping some.

No lie, pumpkin seeds are pesky to clean but throwing them out is like tossing pricey vitamins. Pumpkin seeds pack both protein and minerals: magnesium (for nerves and muscles), potassium (helps blood pressure), phosphorous (bones and teeth), and iron!

Why Roast Raw Pumpkin Seeds

  • A well-deserved holiday treat. It’s the best way to enjoy all the hard work you put into carving your pumpkin.
  • It is a nourishing snack. These little toasty seeds are full of vitamins, minerals, and a healthy (and tasty) boost to your immune system.
  • Enjoy a variety of pumpkin seed flavors. There are so many seasoning options that you can try a different spice each time, and everyone can have their own flavor to munch on. Try spicing them with Cajun spice, taco seasoning, 7 Spice, cinnamon and sugar, and pumpkin spice!
  • Relish these throughout the season. Depending on how many pumpkins you carve, make a large batch and store it on the counter in an air-tight container or glass jar. For larger batches, use multiple baking sheets and bake in rotation.
  • Tasty and crunchy addition to recipes. Add roasted pumpkin seeds to soups, salads, granola, and desserts.
Colander with the pumpkin seeds after removed from pumpkin.

how to prepare pumpkin seeds for eating

There’s no denying that the steps to preparing the seeds before baking are tedious and a labor of love. You’ve earned these delicious little bites of goodness, so this step is worth it.

wash and dry the pumpkin seeds

  1. After separating the pulp from the seeds, use a colander to run water over and rinse and agitate to remove pumpkin fibers.
  2. Dry seeds well with a towel. Once dried, preheat the oven and prepare a baking sheet with parchment paper.
2 image collage of seeds in a strainer being rinsed off and then dried in a towel.

Roast the seasoned Pumpkin seeds

  1. Place the dry seeds on the prepared pan and toss with olive oil and salt to coat
  2. Bake the seeds until golden brown and toasty, tossing occasionally.
Before and after collage of pumpkin seeds on a baking sheet lined with parchment paper.

Tips for making Pumpkin Seeds In The Oven

  1. Thoroughly dry the seeds. For the crispiest roasting results, you want your pumpkin seeds to be completely dry. Set them on a paper towel to dry for an hour or more. If you try to use paper towels to blot them, the seeds will just stick, so air drying is the easiest way.
  2. Substitute the cooking oil. You can use a variety of cooking oils for roasting seeds. I prefer avocado or olive oil. Just make sure it’s an oil that stands up well to heat.
  3. Spread the seeds out in one even layer. This allows for even roasting.
  4. Stir the pumpkin seeds. Every 10 to 15 minutes, toss your pumpkin seeds and spread in an even layer again to finish cooking.
  5. Follow your nose. When the pumpkin seeds start smelling nutty and nice, they are done.

Ways to flavor pumpkin seeds Beyond Salt

  • Pumpkin spice mix, of course
  • Taco Seasoning
  • Za’tar
  • 7 Spice
  • Curry powder
  • Regular pepper and/or hot pepper flakes
  • Cinnamon and sugar (Add in the last few minutes of baking to avoid the sugar burning.)
  • Other warm spices like cardamom or nutmeg

Other Ways To ROast pumpkin seeds

  • Air Fryer Method. To roast pumpkin seeds in an air fryer, toss them in oil and season in a bowl. Preheat and cook at 360°F for about 10-15 minutes, shaking the basket halfway through. Check for doneness and cook an additional 3 minutes if needed.
  • Stovetop Method. Toast in a skillet with oil over medium heat for 1-2 minutes. You can also dry toast the seeds without oil. Toss frequently to avoid burning and even toasting.

Add pumpkin seeds to these recipes

How to Store Pumpkin Seeds

After roasting pumpkin seeds, they can be stored in an air-tight container on the counter for up to 2-3 weeks. To further extend the shelf life, you can refrigerate for up to 1 month, or freeze pumpkin seeds for up to a year.

If you store them in the fridge or freezer, you may need to pop them back in the oven at 350 for 5-10 minutes to re-crisp them.

One day of carving pumpkins will gift you an abundance of seeds that you can use in recipes or snacks on!

Frequently asked questions

The big white seeds from my pumpkin don’t look like the smaller green pumpkin seeds (pepitas in Spanish) I buy at the store. Why?

Pepitas come from a different kind of pumpkin, with a thin green skin, and grow naturally unshelled, without the white outer layer present on your Halloween pumpkin’s shells.

Should I boil my seeds before roasting?

Some people find boiling the seeds for 5 to 10 minutes prior to roasting makes the insides more delicious – achieved here by slower roasting at low-ish temperature – but boiling makes for a more involved process,

What other squashes have edible seeds?

The amounts will be smaller, but winter squashes like acorn and butternut also have edible seeds. Try roasting their tiny yield of seeds beside those squashes on a sheet pan dinner. Use for tasty garnishes.

Spoon scooping up some from a bowl.

Roasting pumpkin seeds perfumes your kitchen. Plus, they are delicious, and nutritious, and present a fun way to squeeze some edibility out of a holiday decoration. It’s also a great holiday activity for kids.

FOR MORE Roasting Tutorials, CHECK OUT:

If you’ve found this cooking resource for How to Roast Pumpkin Seeds helpful or if you’ve tried any recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience with this technique. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

How to Roast Pumpkin Seeds

Learn how to roast (and eat!) pumpkin seeds. This tutorial includes the oven method for simple salt-roasted seeds, with ideas on different flavors!
5 from 3 votes
Servings 4 servings
Course Snack
Calories 120
Prep Time 1 hr
Cook Time 40 mins
Total Time 1 hr 40 mins

Ingredients
  

Instructions

  • Place pumpkin seeds in a colander and use your hands to agitate the pulp and fibers and remove from the seeds. Dry very well with a towel.
  • Preheat oven to 300°F and line a baking sheet with parchment paper.
  • Place the seeds on the prepared sheet pan. Toss with the olive oil and salt to combine and bake until golden brown, about 40-45 minutes, stirring occasionally.

Notes

Tip: Toss your pumpkin seeds every 10 minutes to get an even roast all the way around. 

Nutrition

Calories: 120kcal, Carbohydrates: 2g, Protein: 5g, Fat: 11g, Saturated Fat: 2g, Polyunsaturated Fat: 4g, Monounsaturated Fat: 5g, Trans Fat: 0.01g, Sodium: 292mg, Potassium: 130mg, Fiber: 1g, Sugar: 0.2g, Vitamin A: 3IU, Vitamin C: 0.3mg, Calcium: 8mg, Iron: 1mg

Nutrition information provided is an estimate. It will vary based on cooking method and specific ingredients used.

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Small bowl of roasted pumpkin seeds with spoon scooping some.

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