Instead of tossing out those pumpkin seeds when you carve a pumpkin, you can transform them into a healthy, crunchy snack with minimal effort. Just a little oil, salt, and some oven time, and fresh seeds become golden, crispy bites — perfect for snacking, sprinkling over salads or soups, or adding extra crunch to your meals.
Ingredients
- Seeds from 1 medium pumpkin (cleaned of pulp)
- 1–2 tablespoons olive oil (or avocado oil)
- ½ teaspoon sea salt (or to taste)
Optional for extra flavor (choose one or mix):
- pinch of cinnamon and sugar (for sweet version)
- pinch of chili powder, smoked paprika, or garlic powder (for savory/spicy twist)
Recipe Info
- Prep Time: 10 minutes
- Cook Time: about 45 minutes
- Total Time: about 55 minutes
- Yield: about 4–8 servings (depending on pumpkin size)
- Cuisine: Snack / American-style
- Course: Snack
Instructions
- Preheat your oven to 300°F (about 150°C). Line a baking sheet with parchment paper.
- Scoop out the seeds from the pumpkin and separate them from the stringy pulp. Rinse thoroughly under cold water until seeds are clean.
- Drain seeds and pat them dry completely on a clean towel or paper towels. Dry seeds roast up crunchier.
- In a bowl, toss the dry seeds with olive oil and salt (plus optional seasoning/spices if using) until all seeds are evenly coated.
- Spread the seeds in a single layer on the prepared baking sheet — avoid overcrowding so they roast evenly instead of steaming.
- Roast in preheated oven for about 45 minutes, stirring every 10–15 minutes to ensure even toasting. Watch carefully near the end — seeds should turn golden brown and smell nutty when done.
- Once golden and crispy, remove seeds from oven and let them cool on the baking sheet. As they cool, they will crisp up even more.
Tips & Variations
- For a sweet snack, toss seeds with a little cinnamon and sugar (or sweetener) instead of salt.
- For savory or spicy flavor, try seasoning with chili powder, smoked paprika, garlic powder, or a mix — adjust to your taste.
- If you’re roasting a lot of seeds, roast in batches so seeds are spread in a single layer and crisp evenly.
- Store cooled seeds in an airtight container — they keep crunchy for up to a couple weeks at room temperature.
- These roasted seeds make a great topping for salads, soups, oatmeal bowls — or just a healthy snack by themselves.
Approximate Nutrition (per ¼ cup serving)
- Calories: ~120 kcal
- Protein: ~5 g
- Fat: ~9 g
- Carbohydrates: ~3 g
- Fiber: ~1.5 g
- Sugar: ~0.2 g
- Sodium: ~85 mg (varies based on how much salt you add)
Ingredients
Method
- Preheat your oven to 300°F (about 150°C). Line a baking sheet with parchment paper.
- Scoop out the seeds from the pumpkin and separate them from the stringy pulp. Rinse thoroughly under cold water until seeds are clean.
- Drain seeds and pat them dry completely on a clean towel or paper towels. Dry seeds roast up crunchier.
- In a bowl, toss the dry seeds with olive oil and salt (plus optional seasoning/spices if using) until all seeds are evenly coated.
- Spread the seeds in a single layer on the prepared baking sheet — avoid overcrowding so they roast evenly instead of steaming.
- Roast in preheated oven for about 45 minutes, stirring every 10–15 minutes to ensure even toasting. Watch carefully near the end — seeds should turn golden brown and smell nutty when done.
- Once golden and crispy, remove seeds from oven and let them cool on the baking sheet. As they cool, they will crisp up even more.
Notes
- Protein: ~5 g
- Fat: ~9 g
- Carbohydrates: ~3 g
- Fiber: ~1.5 g
- Sugar: ~0.2 g
- Sodium: ~85 mg (varies based on how much salt you add)
FAQs
Do I have to wash the seeds after carving the pumpkin?
Yes. Rinsing removes the pulp and stringy bits — seeds roasted with leftover pumpkin bits tend to burn or taste bitter.
Why did my seeds turn out soft instead of crunchy?
Often that happens if the seeds weren’t dried thoroughly, or if they were crowded on the baking sheet. Also, roasting time or temperature may need adjustment.
Can I add other seasonings besides salt?
Absolutely — this recipe works well with sweet, savory, or spicy seasonings. Cinnamon & sugar make a nice sweet treat; or try paprika, chili powder, garlic, or herbs for savory crunch.
How long do roasted pumpkin seeds keep?
Once cooled completely and stored in an airtight container, they stay crisp and tasty for up to 1–2 weeks at room temperature.
