Guide to Roasting Pumpkin Seeds

Roasting pumpkin seeds is a wonderful addition to fall activities. With just a few quick steps, you can put them in the oven and enjoy a tasty, healthy snack.

Keep reading for the full guide on how to roast pumpkin seeds. It’s a great way to improve your sustainability, using something for food that would otherwise be tossed. You’re going to love it.

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How to roast pumpkin seeds

1. Put your raw pumpkin seeds in a bowl (you can carve your seeds straight out of a pumpkin, or keep it simple with raw, store-bought seeds)

2. This is the fun part: season the pumpkin seeds however you like! Just mix olive oil and salt in with your pumpkin seeds, for example.

3. Spread the pre-seasoned seeds on a baking sheet and bake in the oven at 350 degrees for 12 to 18 minutes or at 400 degrees for 10 to 12 minutes depending on how crispy you want them.

4. Remove from the oven and top with a little more sea salt (if desired)

5. Let cool

6. Store at room temperature in a sealed bag or container, and enjoy within 2 weeks!
   

Prepping your pumpkin seeds

If you want a more hands-on process, try sourcing the seeds directly from actual pumpkins. Just like in Halloween, you can carve out a pumpkin as shared below to get the first ingredient for this snack — the seeds!

1. Cut open the pumpkin (think Halloween pumpkin carving)

2. Separate the seeds from the other contents inside the pumpkin (the pulp and strings). Pulling the seeds away is really the only method here. 

3. Run the seeds under running water to remove the rest of the pulp. A few rinses will do the trick. 

4. Dry out the seeds with a clean cloth or leave them overnight, placing them onto a baking bowl. (If leaving overnight, coat them with some salt to speed up the drying process).
   

Seasoning ideas for roasting pumpkin seeds in the oven

So, what should you use to season the pumpkin seeds for the best possible taste? We recommend olive oil, salt, black pepper, garlic, and a dash of cayenne or chili powder. Other combinations work well as well – try swapping in vegetable oil and onion powder too. 

If you like spicy foods, an extra splash of cayenne or chili powder makes for an amazing recipe for roasting pumpkin seeds. 

For those with a sweet tooth, try mixing the seeds with honey and cinnamon. 

Savory

1. Olive oil 

2. Salt

3. Black pepper

4. Garlic

5. Cayenne

6. Chili powder

7. Onion powder

8. Garlic powder

9. Pumpkin spice blend

Sweet

1. Honey

2. Cinnamon

3. Brown sugar

4. Vanilla extract

5. Sea salt

6. Butter

7. Coconut

8. Maple syrup
   

Favorite seasoning combinations to try

We think you’ll love these combinations!

1. Olive oil and sea salt

2. Olive oil, garlic powder, and sea salt

3. Olive oil, pumpkin spice blend, and salt

4. Butter and cinnamon

5. Butter, vanilla extract, and coconut
   

Where to get your pumpkin seeds

Perhaps the spookiest part about Halloween, for adults at least, is carving out the slimy guts encased within our future jack-o-lanterns. But, maneuvering through those orange innards has an upside you may have been overlooking all this time. Those seeds can be easily seasoned, baked, and turned into a festively fall-flavored treat. If pumpkins aren’t in season or you just don’t feel like carving one up to roast your pumpkin seeds, your local farmer might still have them on offer. Just avoid the ones sprayed with pesticides.

Health benefits of roasting pumpkin seeds

Pumpkin seeds, like other seeds and nuts, are loaded with nutrients. You can count on lowering your cholesterol levels and even reducing your risk of cancer (stomach, breast, lung, prostate, and colon cancers). Pumpkin seeds help you out by offering a good source of protein, fiber, fat, and a gamut of vitamins and minerals.  

Ultimately, roasted pumpkin seeds can be a guilt-free snack.

Falling for tasty pumpkin seeds

If, like us, you’re already on your way to the store to get ahead of the game on roasting pumpkin seeds, be sure you have the necessary spices ready too! That olive-coated, salty snack is just a half hour away (if you’re including carving out the pulp). And trust us, it’s well worth it. For other sustainable food options for the inner foodie in all of us, check out what we have to say here.