Roasted Pumpkin Seeds
Roasted pumpkin seeds are one of fall’s simple treasures. They make for a delicious snack, add crunch to a salad, and can be used in granola. Have fun with different seasonings to switch up the flavors!
While pumpkin season is all about baked goods and carving decorations, let’s not forget about the secret treasure inside pumpkins: seeds! When toasted with a drizzle of oil and salt, these little seeds are transformed into one tasty snack.
Better yet, they’re considered to be a “superfood” that’s loaded with nutrients such as magnesium, zinc, phosphorous, and more. So these little seeds pack a hefty nutrient punch.
Roasted Pumpkin Seed Ingredients
- Raw Pumpkin Seeds: You’ll need 1 1/2 cups of raw pumpkin seeds, which is what you get from a medium sized pumpkin. But feel free to roast more seeds! As a rule of thumb: the bigger and heavier the pumpkin is, the more seeds it will have.
- Olive Oil: Just enough is needed to coat your seeds.
- Salt: An essential to give the seeds just the right amount of savoriness. But keep reading for more flavor variations.
How To Roast Pumpkin Seeds
Here’s your official step-by-step guide to perfectly roasted seeds.
- Remove the stem. Using a sharp knife, remove the stem from the pumpkin.
- Scoop and wash. Scoop out the seeds from the cavity using a large spoon and place them in a colander, set over a bowl of water. Rinse them thoroughly and remove any leftover stringy pumpkin pulp.
- Dry the seeds. Preheat your oven to 350°F. Then pat the seeds completely dry with a kitchen towel. This is key to making sure they crisp up in the oven.
- Oil and season. Add the seeds to a baking sheet and toss with olive oil, salt, and seasonings of your choice (see options below).
- Bake. Spread your seeds out into an even layer on the baking sheet. Roast for 15-20 minutes while stirring a few times to make sure they don’t burn.
- Cool and serve. Let them cool before using or storing away.
Salted pumpkin seeds are a classic, but why not add some of fall’s best flavors? Here’s a few combinations to try.
- Sweet Cinnamon: Melted butter, 1 teaspoon of cinnamon and 2 tablespoons of sugar.
- Garlic Parmesan: 2 teaspoons of garlic powder, 1/2 cup grated parmesan, 1/4 teaspoons salt.
- Pumpkin Pie: Melted butter, 1 1/2 teaspoon pumpkin spice and 3 tablespoon sugar.
- Smoky BBQ: Onion powder, garlic powder, smoked paprika, cayenne pepper, a bit of sugar, and olive oil.
Ways To Use Roasted Pumpkin Seeds
Aside from these seeds being a delicious snack, there’s so many other ways to use them.
- Salad: toss them into a salad for added crunch such as my kale salad with apples and chicken or roasted butternut squash salad.
- Oatmeal: sprinkle on top of your morning oatmeal with a dash of cinnamon or pumpkin spice.
- Baked Bread: whether you make pumpkin bread or muffins, sprinkle a few seeds on top for added texture before baking.
- Trail Mix: mix them into a homemade trail mix or my trail mix granola bars.
- Soup: sprinkle a few on top of any cozy soup such as a roasted butternut squash soup or cauliflower soup.
A Few Questions Answered
- Can you drain the seeds under running water to remove the flesh? Absolutely! You can rinse the seeds in a colander under running water. But I find it’s easier to then place that colander over a bowl of water, as the seeds rise to the surface and it makes it easier to remove the stringy flesh from the seeds.
- Do you need to soak pumpkin seeds before roasting? Only if you normally have trouble digesting seeds. To do so, soak them in a quart of water overnight with one tablespoon of salt at room temperature. But make sure to dry them very well the next day before roasting.
- Should you let them dry overnight? You can if you have the time, but it’s not necessary. The seeds will still crisp up in the oven after a towel dry.
How To Store Roasted Pumpkin Seeds
Luckily, these seeds store extremely well and can be put to good use throughout the season. But make sure to let them completely cool before storing.
- To store: if you’re planning to eat them within a month, just store them in an airtight container at room temperature. Anytime after that, store in the fridge for up to 3 months.
- To freeze: store in a freezer safe bag or container for up to 6 months. When you’re ready to use, just thaw in the refrigerator overnight. Then pop them in the oven for about 10 minutes or until warmed through.
More Sweet Pumpkin Recipes
Once you’ve scooped out the seeds, don’t toss the pumpkin! Use its meat to create a pumpkin puree, plus these deliciously sweet recipes.
- Pumpkin Pie Chia Pudding Mousse
- Paleo Pumpkin Pancakes
- Pumpkin Spice Coconut Macaroons
- Paleo Pumpkin Pie
- Raw White Chocolate And Pumpkin Cheesecake
Roasted Pumpkin Seeds
- 1 1/2 cups pumpkin seeds, the amount from one medium pumpkin
- 2 teaspoons olive oil
- sea salt + optional spices
- Carve open a circle at the top of the pumpkin and remove the stem.
- Scoop the seeds from your pumpkin. A large spoon or ice cream scoop helps to remove the seeds from their stringy fibers.
- Place the seeds in a colander, and wash with water. Then, place that colander over a bowl of water to remove the stringy pumpkin fibers from the seeds, using your hands. The seeds will naturally rise to the surface.
- Use a kitchen towel to pat the seeds completely dry.
- Preheat your oven to 350F/175C. Transfer the cleaned pumpkin seeds to a baking sheet and spread them out. Toss with olive oil and sea salt. You can also add your favorite spices (see spice options listed above).
- Roast the seeds for 15-20 minutes, stirring every 5 minutes to prevent burning, until they're golden in color.
- Remove them from the oven, allow them to cool for a minute or two, then enjoy!
- To store: if you're planning to eat them within a month, just store them in an airtight container at room temperature. Anytime after that, store in the fridge for up to 3 months.
- To freeze: store in a freezer safe bag or container for up to 6 months. When you're ready to use, just thaw in the refrigerator overnight. Then pop them in the oven for about 10 minutes or until warmed through.
- Note: Small pumpkin seeds may cook faster than larger ones, so do keep an eye on them in the oven.