Roasted Pumpkin Seeds

by | Nov 30, 2017

If you’ve never roasted your own pumpkin seeds, then you don’t know what you’re missing!

These crunchy things can be made either sweet or savory, depending on your preference.

We make both kinds around here so we can satisfy our sweet tooth AND our craving for something salty.

Did you know that just a 1/2 cup of pumpkin seeds will get you almost 10% of your daily potassium needs?

They’re also FULL of magnesium.

You know, the mineral that helps keep us calm?

Yes! Pumpkin seeds are stress-busters!

And they’re packed with fiber and protein – which makes them a “nutrition powerhouse” that only comes once a year.

So get to work and make some roasted pumpkin seeds before all the pumpkins disappear!

Roasted Pumpkin Seeds

Calories 229 kcal


  • pumpkin seeds from medium-sized pumpkin
  • oil I like sunflower seed oil
  • Himalayan salt
  • maple syrup
  • cinnamon


  1. Take out all the pumpkin seeds from your pumpkin. Yes, it’s messy but get in there! It’s so worth it.
  2. Tip! As you pull out the pumpkin seeds, make two piles. One pile with mostly-seeds and the other pile with mostly the not-seed-parts.
  3. Preheat your oven to 300 degrees. Transfer your mostly-seed pile into a colander that is sitting in a large bowl of water. Place all this in the sink.
  4. Swish the pumpkin seeds in the water so that the seeds rise to the top of the water, while the rest of what you don’t want stays in the bottom of the colander.
  5. With a slotted spoon, skim off the pumpkins seeds onto a parchment-lined baking sheet. For the photos shown here, I divided up the seeds between two trays. (I actually had two pumpkins worth of seeds that day.)
  6. Drain off any excess water from the baking sheet.
  7. Savory option -- Drizzle the pumpkin seeds with about 1 tablespoon of oil and then sprinkle with some salt to taste. Mix it all with your hands to evenly distribute. Spread the seeds out uniformly on the baking sheet. You can experiment with different seasonings like garlic powder, onion powder, turmeric, etc. Toss to combine.
  8. Sweet option -- Drizzle about 1 tablespoon of oil onto the pumpkin seeds. Then sprinkle with salt to taste and about 1/4 teaspoon of cinnamon. Then drizzle with about 1 tablespoon of maple syrup. Mix it all with your hands to evenly distribute and spread the seeds out uniformly on the baking sheet.
  9. Roast the baking sheet(for about 20 – 30 minutes. Then, take them out and toss the pumpkin seeds on the baking sheets to flip some of the seeds over. If using two baking sheets, rotate them so the top one is now on the bottom of the oven and vice versa.
  10. Bake for another 20 – 30 more minutes, or until the pumpkin seeds are crisp and to your liking. Be careful not to burn them towards the end of roasting.
  11. These will keep at room temperature for about 4 days in an airtight container.
  12. Enjoy!

-Caitlin Russell MS RDN LD CLT

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