Roasted Pumpkin Seeds: Keep the Good Stuff

October 17, 2023 7 Comments

These roasted pumpkin seeds come to you in the fall. We need to enjoy simple things like pumpkins.

I go a little crazy when I see pumpkins popping up at farm stands, Trader Joe’s, and my local grocery store. I just want to hug them!! (and buy them before you hug them)

This roasted pumpkin seeds recipe pairs well with my roasted sugar squash recipe, BUT don’t feel like you need to buy an “eating pumpkin” to make pumpkin seeds.

Any pumpkin is great for roasting pumpkin seeds!

The inside of a pumpkin is pretty scary because it feels like your hand is covered in worm guts.

When carving your pumpkin, use a container to collect seeds and fibrous parts. Don’t throw this away! Have your children choose the seeds.

It is not necessary to remove all the goo (pumpkin guts) from the seeds before roasting them. Just remove the large pieces. The pumpkin strands add flavor and texture to the seeds.

This is how mine look before putting them in the oven:

Pumpkin seeds are nutritious (for example, 28% of the daily value of iron in 1/4 cup) and are easy to cook. The fun thing about roasting pumpkin seeds is that you can customize the flavor.

Below, I’ve included a recipe that hits the sweet side of the flavor spectrum. Add a little cayenne and you have a spicy and salty snack.

You can try pumpkin spice, pepper, curry powder… Whatever your favorite spice flavor is, just pour it over the seeds. To start, I suggest trying 1/2 teaspoon per cup of pumpkin seeds because you could overwhelm them with spices.

Have you roasted pumpkin seeds? How do you add flavor to them?

Roasted Pumpkin Seeds Recipe

5.0 of
3 opinions

Makes 1 cup
Preparation time 10 min
Cooking time: 20 min.

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1 cup pumpkin seeds
1 teaspoon canola oil
1/2 teaspoon sugar
1/2 teaspoon cinnamon
salt to taste


Preheat oven to 350 F. Line a rimmed baking sheet with parchment. Remove the large strands from the pumpkin seeds and spread them out on a baking sheet. Mix the seeds with oil, sugar and cinnamon. Roast for 20 minutes (or until golden brown). Mix in the seeds after about 10 minutes so they cook evenly (or you can leave it out). Once the seeds have cooled, store them in a tightly closed container. The seeds should remain fresh for a week.

nutritional information

One 1/4 cup: 163 calories, 13.2 grams fat, 2.3 grams saturated fat, 4.5 grams carbohydrates, 0.5 grams sugar, 9.5 grams protein, 3.8 grams fiber, 114mg sodium, 5 green, 5 blue, 5 purple WW SmartPts

Point values ​​are calculated by Snack Girl and are provided for informational purposes only. See all Snack Girl recipes

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