How to Make the Perfect Roasted Pumpkin Seeds

How to Make the Perfect Roasted Pumpkin Seeds

October 30, 2018

If you’re planning to carve a few jack o’lanterns this Halloween or make homemade pies for Thanksgiving, you might intend to scoop the insides of your pumpkins directly into the trashcan. Let’s face it—that goopy mix of seeds and pulp isn’t very appealing! But this year, we’re suggesting a new approach: while you’re carving or baking, save your seeds instead. Roasted pumpkin seeds are one of fall’s most delicious, versatile, and healthy snacks—and they’re simple to make, too.

There are actually two parts of a pumpkin seed: the outer white shell and interior kernel (called a pepita). Both are completely edible, and leaving the seeds whole will maximize their nutritional benefits. Pumpkin seeds are packed with beneficial nutrients including magnesium, zinc, and iron, plus 1.7 grams of fiber per 1-ounce serving. They’re also rich in antioxidants and healthy fats, so you can feel good about your fall snacking. Read on to find our recipe for perfectly roasted pumpkin seeds.

How to Roast Pumpkin Seeds

  1. Scoop the Seeds: When you’re preparing to carve or bake, use a spoon or ice cream scoop to remove the pulp and seeds of the pumpkin, then place them into a colander.
  1. Wash & Dry: In the colander, rinse the seeds under cool water until all the pulp and fibers are removed. You can also soak the seeds for 5 minutes in a bowl of warm water, which will cause the pulp to sink to the bottom, leaving the clean seeds floating on top. Once the seeds are rinsed, use a clean kitchen towel or paper towels to dry them thoroughly. (If the seeds are damp when they’re placed in the oven, the moisture will create steam and it will take them longer to get crispy.)
  1. Season & Spread: Transfer the clean seeds to a large bowl and toss them with your choice of seasonings. (Find three of our favorite options below.) Once the seeds are thoroughly coated, spread them evenly on a lightly greased sheet pan.
  1. Roast Until Crunchy: Pre-heat the oven to 350°F. Roast the seeds for approximately 30 minutes, turning them with a spatula every 10 minutes so they cook evenly. When they’re ready, the seeds will have a golden-brown color and nutty scent.

3 Pumpkin Seed Seasonings

Savory: For an indulgent combination of savory flavors, start by roasting the seeds with just olive oil. As soon as they’re out of the oven, toss them in a large bowl with garlic salt, pepper, freshly chopped parsley, and grated Parmesan.

Spicy: To spice things up this fall, season your pumpkin seeds with a blend of olive oil, smoked paprika, garlic, and cayenne pepper. Serve beside the bonfire for maximum warmth on chilly evenings.

Sweet: If you prefer a healthy dessert with a hint of crunch, you can’t beat the classic combination of cinnamon and sugar! Combine olive oil, brown sugar, cinnamon, and a pinch of sea salt for a subtle sweetness with a savory finish.

Enjoy your seeds as a healthy candy alternative at Halloween, or as a pre-dinner snack on Thanksgiving Day. We also love toasted pumpkin seeds sprinkled onto salads, oatmeal, or soup for an extra burst of crunch and flavor.


Sweet, savory, or spicy? Let us know which recipe you’ll be snacking on in the comments!



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