Slow Roasted Pumpkin Seeds

These slow roasted pumpkin seeds always bring back my best childhood memories. Growing up in rural Ukraine, my family grew pumpkins to feed our pigs, cows, and chickens. When harvest time came, it was my cousin and I’s job to scoop the seeds out, although our hands sometimes got so stiff doing it. Looking back, those were some of my favorite memories. Despite it being a hard job, someone had to do it and I loved it.

Whether you’re roasting up pumpkin for a healthy meal or using it for seasonal decoration (for fall or for Halloween), never let the seeds go to waste! In Ukraine, we took the seeds and roasted them in a pechka (or a wood burning stove). In the US, I don’t have a pechka but I found that slowly roasting the seeds in the oven gives a very similar taste. Once they’re done, I eat them as a snack or on top of salad!

How to Roast Pumpkin Seeds in the Oven

This roasted pumpkin seeds recipe can’t get any easier. There’s only one main ingredient plus whatever you have in your pantry (if you want).

• Collect the seeds: Preheat the oven and slice the pumpkin down the center. Remove the seeds from the pumpkin guts.
• Crisp the seeds: Spread the seeds in a single layer onto a baking sheet lined with parchment paper. Roast the seeds at 300°F for 15 minutes, or until they turn a golden brown color.
• 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.
• Cool the seeds: Remove the seeds from the oven and allow them to cool at room temperature. Store the seeds in an airtight container or eat them slightly warm. Enjoy!

What Type of Pumpkin is Best?

There’s a ton of different pumpkin varieties out there, so you may wonder which pumpkin has the best seeds. Here’s a few things to look for when choosing your pumpkin!

• A large pumpkin: Usually, the larger the pumpkin, the more seeds it has; however, remember that “heavy” doesn’t always equate to “large”.
• A carving pumpkin: A carving pumpkin is perhaps the most popular pumpkin sold in grocery stores. Although the flesh is not the sweetest and tastiest out of all pumpkin varieties, the seeds are still great roasted!

Tips for the Best Roasted Pumpkin Seeds

Between my family and my moms and grandma’s family, we’ve had decades of experience roasting pumpkin seeds. Here are a few pro tips to make the best roasted pumpkin seeds on the planet.

• Play around with seasonings: Before roasting the seeds, toss them in your favorite spices/seasonings. There’s a ton of great options like cinnamon, cayenne pepper, allspice, ginger, garlic powder, paprika, chili powder, curry powder, or simple salt and pepper. Get as creative as you want here, but don’t go too overboard.
• Spread the seeds in a single layer: Avoid stacking or layering the seeds as they may stick together and cook unevenly. Spread the seeds out so they have more surface area and get more crispy!
• Don’t wash the seeds before baking: There’s absolutely no need to wash the seeds before baking. Leaving some of the pumpkin flesh yields such a nice, sweet flavor – and it means less work for you!
• Bake the seeds low and slow: When seeds are roasted on a high temperature, they break apart easily, plus the high heat can lead to burning and a bitter flavor. The trick to perfectly roasted pumpkin seeds is to bake them low and slow, which helps them dry out but not burn.

Storing Roasted Pumpkin Seeds

Pantry, refrigerator, and freezer – you can store these roasted seeds in all of these areas!

• Room temperature: Store roasted pumpkin seeds in an airtight container in the pantry for up to two weeks.
• Refrigerator: In order to store the seeds for three months, place them in an airtight container in the fridge.
• Freezer: For long term storage up to six months, freeze the seeds and store in an airtight container or freezer safe bag.

More Munchable Snacks

• Air Fryer Tortilla Chips – No-guilt tortilla chips
• Chewy Granola Bars – A simple yet delicious lunchbox addition
• 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.