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Small bowl of roasted pumpkin seeds with spoon scooping some.
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5 from 4 votes

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!
Course Snack
Cuisine American
Diet Diabetic, Gluten Free, Low Calorie
Prep Time 1 hour
Cook Time 40 minutes
0 minutes
Total Time 1 hour 40 minutes
Servings 4 servings
Calories 120kcal
Author Yumna Jawad



  • 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.


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


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