How to Roast Pumpkin Seeds (The Right Way!)

The smell of pumpkin seeds always reminds me of spending time with my grandma. Every year, she grew pumpkins in her garden to feed her pigs. It was my cousin and I’s job to scoop the seeds out and save them for roasting. A hard job, but someone had to do it! 😉

Whether you’re roasting up pumpkin for a healthy meal or making a jack-o-lantern with your kids during Halloween, never let the seeds go to waste! They are rich in vitamins and minerals, perfect as a snack or salad topper, and can be seasoned in so many different ways.

4 Steps to Roast Pumpkin Seeds

Making roasted pumpkin seeds couldn’t get any easier. Below, find a quick hitter overview of the recipe before you get to roasting!

1. Collect the Seeds: While the oven is preheating to 300°F, slice the pumpkin down the center and remove the seeds from the pumpkin guts.
2. Crisp the Seeds: Spread the seeds in a single layer onto a baking sheet lined with parchment paper. Roast the seeds for 15 minutes, or until they turn a golden brown color.
3. Lower the Heat: With the oven door cracked open slightly, turn the heat down to 200°F and bake the seeds for an hour. Every 10-15 minutes, stir them with a wooden spoon.
4. Cool the Seeds: Remove the seeds from the oven and allow them to cool at room temperature. Store the seeds for later in an airtight container or eat them slightly warm. Enjoy!

Tips for Making the Best Roasted Pumpkin Seeds

Below, find a couple of pro tips to make the best-roasted pumpkin seeds on the planet.

• Play around with seasonings. Before placing the seeds on the baking sheet to roast, toss them in your favorite seasoning. A couple of great options include cinnamon, nutmeg, hot sauce, garlic salt, chili powder, curry powder, or salt and pepper. Get as creative as you want here!
• Spread the seeds in a single layer. Avoid stacking or layering the seeds to prevent them from sticking and cooking unevenly. The more surface area you create, the crispier the seeds will get!
• Don’t wash the seeds before baking. There’s absolutely no need to wash the seeds before baking. Leaving on some of the pumpkin flesh yields such a nice, sweet flavor – and it means less work!
• Bake the seeds low and slow. The trick to perfectly roasted pumpkin seeds is to bake them low and slow. When they are roasted on a high temperature, they tend to break apart easily during peeling.

Serving Roasted Pumpkin Seeds

Roasted pumpkin seeds can be served as a healthy, high-protein snack all on their own. You can also serve them as a topper for just about any salad or veggie side dish. If you’re looking for some ideas, they are a delicious addition to a roasted beet and goat cheese salad or sprinkled on top of air fryer brussels sprouts with bacon.

Storing Roasted Pumpkin Seeds

• Room Temperature: Store roasted pumpkin seeds in an airtight container in the pantry. They will last for serveral months.
• Refrigerator: If you store roasted pumpkin seeds in an airtight container in the fridge, they will last for up to 6 months.

More Healthy Snacks to Munch On

• Cranberry Banana Oat Muffins – Hearty fruit and oat muffins
• Air Fryer Tortilla Chips – No-guilt tortilla chips
• Chewy Granola Bars – Healthy lunchbox addition with only 6 ingredients
• Air Fryer Potato Chips – Grease-free potato chips
• Coconut Granola Snack Recipe – Wholesome tropical granola

Recipe

Slow Roasted Pumpkin Seeds

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Servings

4 servings

Prep Time 15 minutes mins

Cook Time 1 hour hr 20 minutes mins

Total Time 1 hour hr 35 minutes mins

Recipe contributed by: Natalya Drozhzhin

These slow roasted pumpkin seeds are golden brown, crunchy, and delicious. Don't toss them — they just might be your new favorite part of pumpkins!

Ingredients

• 2 cups pumpkin seeds

US Units – Metric

Instructions

• Preheat the oven to 300°F. Slice the pumpkin in half. Using your hands, remove the seeds from as much of the pulp as possible. Layer the seeds on a baking sheet lined with parchment paper. Roast the seeds for about 15 minutes, or until they turn golden brown.
  
• Lower the heat of the oven to 200°F and keep the door of the oven ajar (this allows the steamy air to escape and helps crisp up the seeds).
  
• Bake the pumpkin seeds for about an hour, giving them a stir every 15 minutes or so. Remove the seeds from the oven and let them cool at room temperature. Enjoy!
  

Nutrition Facts

Slow Roasted Pumpkin Seeds

Amount Per Serving

Calories 179 Calories from Fat 144

% Daily Value*

Fat 16g25%

Saturated Fat 3g15%

Trans Fat 1g

Polyunsaturated Fat 7g

Monounsaturated Fat 5g

Sodium 2mg0%

Potassium 259mg7%

Carbohydrates 3g1%

Fiber 2g8%

Sugar 1g1%

Protein 10g20%

Vitamin A 5IU0%

Vitamin C 1mg1%

Calcium 15mg2%

Iron 3mg17%

* Percent Daily Values are based on a 2000 calorie diet.