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A white bowl with roasted pumpkin seeds next to a pumpkin.
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5 from 2 votes

Roasted Pumpkin Seeds

Roasted pumpkin seeds make for the perfect healthy snack, salad topping, or delicious addition to so many more fall recipes!
Prep Time: 5 mins
Cook Time: 25 mins
Total Time: 30 mins
Course: Snack
Cuisine: American
Keyword: pumpkin recipe, pumpkin seeds, roasted pumpkin seeds
Servings: 8 servings
Calories: 76kcal
Author: Lisa Bryan


  • 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.


  • 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