Roasted Pumpkin Seeds


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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!

Roasted pumpkin seeds on a baking sheet.

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.

Pumpkin being carved open for roasted pumpkin seeds.

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.

Process of cleaning and roasting pumpkin seeds on a baking sheet.

Seasoning Variations

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.

A baking sheet with roasted pumpkin seeds.

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.

Roasted pumpkin seeds in a white bowl on a table.

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.

A white bowl with roasted pumpkin seeds next to a pumpkin.

Roasted Pumpkin Seeds

5 from 3 votes
Prep: 5 minutes
Cook: 25 minutes
Total: 30 minutes
Servings: 8 servings
Author: Lisa Bryan


Roasted pumpkin seeds make for the perfect healthy snack, salad topping, or delicious addition to so many more fall recipes!


  • 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.
    Pumpkin being carved to roast pumpkins seeds.
  • 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.
    Pumpkin seeds being washed for roasting
  • Use a kitchen towel to pat the seeds completely dry.
    Pumpkin seeds being dried before roasting.
  • 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).
    Drizzling oil for roasted pumpkin seeds on a baking sheet.
  • 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!
    A bowl with roasted pumpkins seeds.

Lisa's Tips

  • 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.


Calories: 76kcal | Carbohydrates: 1g | Protein: 4g | Fat: 7g | Saturated Fat: 1g | Sodium: 1mg | Potassium: 97mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 6mg | Iron: 1mg
Course: Snack
Cuisine: American
Keyword: pumpkin recipe, pumpkin seeds, roasted pumpkin seeds
Did you make this recipe?Mention @downshiftology or tag #downshiftology!

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About the author

Lisa Bryan

Lisa is a bestselling cookbook author, recipe developer, and YouTuber (with over 2.5 million subscribers) living in sunny Southern California. She started Downshiftology in 2014, and is passionate about making healthy food with fresh, simple and seasonal ingredients.

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Recipe Rating


  1. I’ve been tossing my squash seeds for a long time, but no more after roasting them for the first time! Wow, are they great fresh!! I typically buy pepitas from my local bulk food store. These were so easy to make and I used your Smoky BBQ recipe to ensure they would tempt my husband and he absolutely loved them!!! I will be making my own (yours really Lisa!!!) from here on out! Thank you, Lisa!!5 stars

  2. Hi Lisa,
    Thank you for your website! I have roasted pumpkin seeds without washing them because they carnalize and adds to the flavor.

  3. Great way to use the pumpkin seeds from all those pumpkins we got!!! I always felt bad throwing them away and buying them separately, such a waste, it will not happen again ;)
    I also wanted to ask if it happened to you that they started to pop in the oven? It happened after approximately 10 minutes…maybe I should have let them dry better before roasting them?
    And I also thought they’d be crispier, they are rather hard to chew (not a problem, still super delicious) – maybe it’s because they didn’t roast well if they were a bit humid, what do you think?5 stars

    1. Hi Barbora- It’s best to let them completely dry before roasting! The dryer they are, the more crisp it will get :)

  4. Hi. Thank you for your recipe. I just have a question. Do you take off the shell before eating or can you eat with shells?

    1. Hi Mila, all kinds of squash seeds can be roasted. If they are smaller seeds, you can eat the entire seed (even the shell) but I find bigger seeds like pumpkin, it’s best to eat them without the shells.