Roasted pumpkin seeds are a healthy snack that’s easy to make. Save the seeds from a fresh pumpkin and learn how to roast pumpkin seeds this weekend.
As we celebrate the kick-off to fall, it becomes clear that “Pumpkin Season” has officially begun. I’m not really sure when putting pumpkins in everything we eat became a trend, but I’m not complaining. Pumpkin is versatile, easy to incorporate into nearly every dish, and nutritious. These pumpkin seeds are crunchy and salty, and will leave everyone wanting more!
Roasted Pumpkin Seeds Recipe
In this savory roasted pumpkin seed recipe, feel like a kid again as you harvest the seeds from your Jack-o-lantern that will knock your family’s socks off. Naturally low-calorie, protein-packed, vegan, keto, and gluten-free, this recipe is suitable for the entire family. It’s great as an on-the-go snack. You can even add it to your granola or as a garnish in soups.
This recipe was inspired by my love for everything pumpkin: pumpkin bread and pumpkin latte just to name a couple. The seeds also pair really well with one of my favorite winter dishes, butternut squash soup.
When choosing your pumpkin, opt for a larger one, since the seeds will be bigger and better for roasting. The trickiest part about this recipe is separating the strings of pumpkin pulp from the seeds. Use a strong metal spoon to really dig in there so you don’t miss any seeds. Simply rinse the pulp under cold water in a colander and everything will quickly separate.
- Pumpkin seeds
- Olive oil or butter – If you use salted butter, you may not want to add the extra salt.
- Salt to taste – You could also use pepper or even Everything Bagel Seasoning!
How To Roast Pumpkin Seeds
Preheat the oven to 300 degrees F.
Using a spoon, scrape the pulp and seeds out of your pumpkin into a bowl.
3. Rinse and dry
Separate the seeds from the stringy pulp by rinsing the seeds in a colander under cold water. Then shake dry. Don’t blot with paper towels; the seeds will stick.
Spread the seeds in a single layer on an oiled baking sheet and roast for 30 minutes to dry them out.
5. Coat with oil and spices
Toss the seeds with olive oil, salt and your choice of spices.
Return to the oven and bake until crisp and golden, about 20 more minutes.
- Sweet tooth – If you’re interested in making this recipe sweet instead of savory, opt for coconut oil and cinnamon to taste
- Low salt diet – If you are on a diet where you are watching your salt intake, you can season your pumpkin seeds with other things like paprika or lime juice with black pepper.
A good way to make sure the salt gets all the way into the actual seed rather than just the shell is to boil before roasting. Just boil the seeds first in salted water, drain, and transfer to the oven. It’s important to note that the longer you boil them, the saltier they will be.
Yes! Pumpkin seeds are high in fiber and antioxidant-rich, so they naturally reduce inflammation in the body. Pumpkin seeds are proven to lower the risk of diabetes, and they even contain anti-cancer properties. These seeds are very nutritious, and high in magnesium and zinc, which are excellent nutrients essential to boosting immunity during the winter months and during Covid.
If your pumpkin seeds taste bitter, they could be rancid, so it’s best to discard them and try again with a fresh batch. If you roast your seeds too long, the insides might burn in the middle before they’re fully toasted on the outside. Solve this problem by boiling them in water first (about 10 minutes) depending on how salty you would like them.
This is totally up to you! When roasting you want to be sure to avoid excess heat so as to not destroy the nutrients. Since some nutrients are lost during the heating process, the most nutrient-dense way to consume pumpkin seeds is in their raw form.
It’s important to keep an eye on your seeds while they’re cooking and mix them up often to ensure even browning. When the seeds radiate a nutty aroma and appear to have crisped up, they are ready!
If you’re looking for more, try these sweet autumn treats next!
Roasted Pumpkin Seeds
- 2 cups pumpkin seeds
- 2 tbsp olive oil or butter
- salt to taste
- Preheat the oven to 300 degrees F.
- Using a spoon, scrape the pulp and seeds out of your pumpkin into a bowl.
- Separate the seeds from the stringy pulp by rinsing the seeds in a colander under cold water. Then shake dry. Don't blot with paper towels; the seeds will stick.
- Spread the seeds in a single layer on an oiled baking sheet and roast for 30 minutes to dry them out.
- Toss the seeds with olive oil, salt and your choice of spices.
- Return to the oven and bake until crisp and golden, about 20 more minutes.