Want to learn how to roast pumpkin seeds? This wholesome snack is nutty, earthy, and savory, with a satisfying crunch. As a bonus, it helps reduce food waste.
Roasted pumpkin seeds are an excellent snack, go great in power bowls, homemade granola bars, and I use them as a textural element atop bowls of creamy soup. Of course, roasted pumpkin seeds can be found packaged and ready to eat in either the grocery store’s snack or health foods section, but have you noticed that they’re never exactly how you’d like them? They’re either too small, too salty, or perhaps too bland. Or maybe you found them to be stale or enjoyed the flavor yet hated that they were roasted with refined oil? Instead of trying to find a favorite, follow this guide on how to roast pumpkin seeds to get them just right every time.
Why You’ll Love Roasted Pumpkin Seeds
Nutritious – Roasted pumpkin seeds are a good source of antioxidants, zinc, magnesium, and healthy unsaturated fats.
Customizable – One of the best things about roasting pumpkin seeds is that you can customize them to your liking. You can make them sweet, savory (or both), add warm spices, a fiery kick, or even a citrusy tang.
Simple – In fact, roasting pumpkin seeds couldn’t be more straightforward. You don’t need special kitchen equipment or ingredients; the process takes less than 40 minutes from beginning to end.
Reduces food waste – Usually, when we whip up a batch of pumpkin soup, pumpkin puree, or pumpkin dessert, the seeds are one of the first things to go in the trash, which is a shame since they’re so delicious.
Roasted Pumpkin Seeds Ingredients Notes
To roast pumpkin seeds, you need:
- Pumpkin seeds: You want pumpkin seeds in the shells for this recipe. They can be purchased, but I used the seeds from a pumpkin I made soup with for this recipe because fresh is best!
- Oil: Lightly coating the seeds with oil encourages browning and helps achieve that satisfying crunch.
- Salt: Salt is a flavor enhancer that makes pumpkin seeds taste better. Everything benefits from a bit of salt. However, it is optional.
- Other seasonings: See below for more seasoning ideas.
Refer to the recipe card below for a complete list of ingredients with precise measurements.
How to Roast Pumpkin Seeds
- Clean: After you cut the pumpkin open and scoop out the seeds, transfer them to a colander and run under cold water to remove the pulp and fibers. The fibers are stubborn, so do the best you can.
- Boil: Transfer the pumpkin seeds to a saucepan and cover with water. Once done, bring the water to a boil, add salt, and leave to boil for 10 minutes. Boiling is a crucial step in roasting pumpkin seeds for several reasons. First, it cleans them. The boiling water will remove anything left behind during the initial wash. Second, boiling the seeds cooks them. When you just clean the seeds and throw them in the oven, they often end up very hard and aren’t cooked inside. Third, it seasons the entire pumpkin seed rather than just the surface, yielding a tastier result.
- Dry: Thoroughly dry the pumpkin seeds. You want to get as much moisture off as possible since it will create steam in the oven that can inhibit browning as the pumpkin seeds roast.
- Season: Add the pumpkin seeds to a bowl with the oil and seasonings, then toss. Of course, if you aren’t adding any, simply toss the pumpkin seeds with oil.
- Roast: Arrange the pumpkin seeds in a single layer so each seed has direct contact with the pan and roast. The total roasting time ranges from 7 to 18 minutes because several factors impact roasting time, including your oven’s efficiency, the size of the pumpkin seeds, and how brown you would like them.
- Cool: Cooling is essential as the roasted pumpkin seeds crisp up further during this time. Allow them to fully cool before snacking.
Tip: Use a lint-free towel instead of a paper towel – Paper towels, especially low-quality ones, may leave unwanted lint on the seeds.
How to Season Pumpkin Seeds
Although I suggest chili powder, black pepper, garlic powder, and onion powder, use whatever seasoning, spices and herbs you like. There are endless flavored seed combinations to choose from. Since the pumpkin seeds’ flavor is relatively neutral, you can take them in various directions, just like sunflower seeds. Here are few pumpkin seed seasoning ideas.
Seasoning Blends – Experiment with seasoning blends such as Lemon Pepper, Italian Seasoning, Taco Seasoning, Tajín, Takis Powder, Old Bay, Everything Bagel, Lawry’s, Za’atar, Ranch, Poultry or Steak Seasoning, Cheese Seasoning (or grated cheese), Cajun, Chai, Chile Lime, or Dill Pickle Seasoning.
Sauces – Worcestershire sauce, soy sauce, BBQ sauce, Sriracha, chipotle, chimichurri, adobo, teriyaki, sweet and sour, wasabi.
Herbs & Spices – Combine with herbs and spices like sea salt, black pepper, basil, thyme, rosemary, oregano, cinnamon, nutmeg, cumin, ginger, or a mix of herbs and spices.
Cooking Oils – Try to pair the cooking oil with the seasoning you choose. As a general rule you’ll want to choose oils with a high smoke point and neutral flavor. Here are some suggested cooking oils: Vegetable oil, olive oil, avocado oil, coconut oil, grapeseed oil, canola oil, sunflower oil, olive oil, butter, or duck fat.
Spicy Pumpkin Seeds – Add a kick with hot sauce, cayenne pepper, paprika, chili powder, or red pepper flakes.
Sweet Pumpkin Seeds – A bit of sweetness with honey, brown sugar, or maple syrup.
Sweet and Spicy Pumpkin Seeds – Combine a selection of the the sweet and spicy ingredients.
Pink Himalayan salt – The clean brightness with earthy hints goes great with pumpkin seeds.
Curry powder – Use your favorite or make your own. If you go this route, toss the seeds with oil, about ½ teaspoon of curry powder, and some salt.
Combinations to Try
- Maple and pumpkin pie spice
- Cinnamon, ground ginger, and pinch of nutmeg, melted butter
- Cinnamon and brown sugar
- Garlic parmesan
- Dijon mustard and honey
- Soy sauce, honey and garlic powder
- Worcestershire sauce, cayenne, Cajun seasoning, melted butter
- Italian seasoning, grated Parmesan cheese, olive oil,
- Smoked paprika, sea salt, garlic powder, brown sugar, chili powder, cayenne pepper, olive oil
Storage and Freezer Tips
The best way to store roasted pumpkin seeds is in an airtight container. Once contained, store them in a cool, dry place where they will keep for up to a month. Do not freeze or refrigerate. The cold temperature will negatively impact texture.
How To Roast Pumpkin Seeds
Want to learn how to roast pumpkin seeds? This wholesome snack is nutty, earthy, and savory, with a satisfying crunch. As a bonus, it helps reduce food waste.
Ingredients
- 1 cup raw pumpkin seeds
- 2 cups water
- 2 tablespoons fine sea salt
- 1 tablespoon avocado or melted coconut oil
- ¼ teaspoon chili powder, optional
- 1/8 teaspoon black pepper, optional
- 1/8 teaspoon garlic powder, optional
- 1/8 teaspoon onion powder, optional
Instructions
- Transfer the pumpkin seeds to a colander and run them under water to remove the pulp and fibers. It’s okay if you don’t do a perfect job
- Add the pumpkin seeds to a medium saucepan with the water.
- Bring the water to a boil, add the salt, and boil for 10 minutes, then drain. The boiling water will remove any residual pulp and fibers.
- Preheat the oven to 400 degrees Fahrenheit and lightly brush a baking sheet with some oil.
- Thoroughly dry the pumpkin seeds with a towel and transfer them to a bowl with the remaining oil and any seasoning(s) you decide to use. Toss to coat.
- Transfer the pumpkin seeds to the baking sheet and spread in an even layer.
- Place into the oven on the top rack to roast for 7-18 minutes or until lightly browned with a lovely roasted scent. The total time will depend on the size of the seeds.
- Remove from the oven and transfer to a cool tray to cool down. Any residual heat from the baking sheet may continue to cook the seeds.
Nutrition Information:
Yield: 4 Serving Size: 1Amount Per Serving: Calories: 107Total Fat: 7gSaturated Fat: 3gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 3185mgCarbohydrates: 9gFiber: 3gSugar: 0gProtein: 3g
This data was provided and calculated by Nutritionix.
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