Discover the joy of making crunchy, flavorful roasted pumpkin seeds right at home.
This simple recipe transforms humble seeds into a nutrient-packed snack that’s high in plant-based protein, rich in fiber, and low in carbs.
With good fats and minimal saturated fat, these seeds are perfect for healthy snacking, meal prep, or adding a satisfying crunch to salads, soups, and bowls.
Roasted Pumpkin Seeds
Equipment
- 1 medium saucepan
- 1 bowl
- 1 Baking sheet
- Parchment paper (enough to line baking sheet)
- 1 clean dishcloth
- 1 spatula or spoon for tossing
Ingredients
- 1 ½ cups pumpkin seeds raw
- 2 teaspoons fine sea salt plus extra for serving
- 2 teaspoons olive oil or melted coconut oil or walnut oil
- 2 teaspoons spice blend pumpkin pie spice, curry powder, harissa, or chili powder
Instructions
- Prepare Oven and Baking Sheet: Preheat your oven to 350°F (177°C) to ensure it’s ready once your seeds are seasoned. Line a baking sheet with parchment paper or a silicone baking mat. This prevents sticking, ensures even browning, and makes clean-up effortless. Set the baking sheet aside so it’s ready when the seeds are prepared.
- Bring Salted Water to a Boil: Fill a medium saucepan with about 2 cups of fresh water. Add 2 teaspoons of fine sea salt, stirring briefly to dissolve. Place the saucepan over medium-high heat and bring the water to a gentle boil. This salted water bath is the key to clean, evenly seasoned seeds and helps improve texture during roasting.
- Clean Pumpkin Seeds Thoroughly: While the water heats, scoop the pumpkin seeds from your pumpkin or bag of raw seeds and place them in a large bowl filled with cold water. Swirl the seeds gently with your fingers. This causes the seeds to separate from pumpkin pulp, allowing debris to float away. Discard any seeds with heavy pulp attached and drain the clean seeds in a colander.
- Simmer Seeds for Seasoning: Once the salted water is boiling, carefully add the cleaned pumpkin seeds to the saucepan. Reduce the heat slightly so the water is gently bubbling. Allow the seeds to simmer for 5 minutes. This process infuses saltiness into the seeds and softens them slightly, which will help them roast more evenly and develop a satisfying crunch.
- Drain and Dry Seeds Carefully: After simmering, pour the seeds into a colander to drain thoroughly. Gently remove any remaining pumpkin flesh that clings to the seeds with your fingers. Then spread the seeds out over a clean dishcloth or paper towels. Pat them dry as thoroughly as possible — moisture will prevent proper browning and crisping during roasting.
- Season Seeds with Oil and Spices: Transfer the completely dried seeds to a mixing bowl. Drizzle 2 teaspoons of olive oil (or your chosen oil) over the seeds. Sprinkle in your 2 teaspoons of spice blend — whether pumpkin pie spice, curry powder, harissa, or chili powder. Add a pinch of extra sea salt if desired. Using a spatula or clean hands, toss the seeds gently but thoroughly so each seed is evenly coated with oil and spices.
- Arrange Seeds for Roasting: Spread the seasoned pumpkin seeds evenly over the prepared baking sheet in a single layer. Avoid overcrowding so that heat circulates evenly, allowing the seeds to roast uniformly. This ensures crisp texture and consistent color.
- Roast Seeds Until Golden: Place the baking sheet in the preheated oven. Roast the seeds for 10–25 minutes depending on their size, checking frequently after the first 10 minutes. Stir the seeds at least once during roasting to ensure even cooking and prevent burning. The seeds are done when they turn golden brown, emit a nutty aroma, and feel crisp to the touch.
- Cool and Serve: Remove the baking sheet from the oven and allow the seeds to cool completely. This cooling step improves crunchiness. Taste a seed, and if desired, sprinkle with extra salt before serving. Enjoy as a nutritious snack, or add them as a crunchy topping to salads, soups, oatmeal, or grain bowls.
- Store for Future Enjoyment: Once cooled, transfer the roasted pumpkin seeds to an airtight container. Store them at room temperature for up to two weeks. For longer storage, freeze in a sealed bag or container for up to several months. This allows you to enjoy them anytime without losing crunch or flavor.
Notes
- Always clean pumpkin seeds thoroughly to remove pulp before roasting for even cooking and better texture.
- Pat seeds completely dry before adding oil and spices to ensure crispiness.
- Simmering seeds in salted water enhances flavor and improves crunch.
- Experiment with different spice blends, such as cinnamon sugar, garlic rosemary, smoked paprika, or curry powder, to suit your taste.
- Spread seeds in a single layer on the baking sheet to ensure even roasting.
- Stir seeds halfway through roasting to prevent burning and encourage uniform browning.
- Store roasted seeds in an airtight container to maintain freshness and crunch.
- Use roasted seeds as snacks, salad toppings, or crunchy additions to oatmeal, yogurt, or soups.
Chef’s Secrets for Perfect Roasting
One of the secrets to perfectly roasted pumpkin seeds lies in the initial salted water simmer.
This technique seasons the seeds deeply while helping soften them just enough for a crunchy texture without burning.
Patting seeds dry before roasting is essential; even slight moisture can steam seeds rather than roast them.
For even cooking, spread seeds in a single layer and stir them halfway through roasting.
Experimenting with spice blends like smoked paprika, cinnamon sugar, or za’atar adds unique flavor profiles that can make the recipe truly your own.
Serving Suggestions for Enjoyment
Roasted pumpkin seeds are versatile and make a healthy, protein-packed snack for anytime of day.
Serve them alone in a bowl for an easy snack, or add them as a crunchy topping to salads, soups, or grain bowls.
They pair beautifully with roasted vegetables, autumn soups, and creamy dips.
Try sprinkling them over oatmeal or yogurt for a textured breakfast boost.
They also make a thoughtful, homemade gift when packaged in decorative jars.
Storage Tips for Freshness
Store cooled roasted pumpkin seeds in an airtight container to preserve crunch and flavor.
At room temperature, they remain fresh for up to two weeks.
For longer storage, keep them in a sealed container in the freezer, where they can last for several months without losing their texture.
Reheat them briefly in the oven or skillet to refresh crispiness before serving.
Avoid storing seeds in humid areas to prevent sogginess.
Frequently Asked Questions
1. Can you eat pumpkin seed shells?
Yes — the shells are edible and add extra fiber to your snack. They provide a satisfying crunch and are full of nutrients. If you prefer, you can hull the seeds after roasting by cracking the shells with your teeth or using a rolling pin.
2. Can I roast pumpkin seeds without oil?
Yes — you can dry roast pumpkin seeds for a lower-fat version. Toss cleaned, dried seeds directly on a lined baking sheet and roast at 325°F (163°C), stirring occasionally until golden.
Keep in mind that oil helps carry flavor and improves crispiness.
3. What spice blends work best for pumpkin seeds?
Pumpkin seeds are incredibly versatile. Sweet blends like cinnamon sugar, savory mixes like garlic and rosemary, or bold spices like harissa or smoked paprika all work beautifully.
Start with 2 teaspoons of your preferred spice blend and adjust to taste.
4. How do I know when pumpkin seeds are done roasting?
Seeds should be golden brown, emit a nutty aroma, and feel crisp to the touch. Depending on seed size and oven temperature, roasting can take 10–25 minutes. Stir seeds halfway through for even cooking.
5. Can I make this recipe ahead of time?
Absolutely — roasted pumpkin seeds can be made ahead and stored in airtight containers for up to two weeks at room temperature or several months in the freezer.
They’re ideal for meal prep and easy snacking anytime.
