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Roasted Pumpkin Seeds

Published Oct. 13, 2016 |Last updated Oct. 9, 2026

Pumpkins are a-plenty this time of year, and soon this versatile vegetable will be used in everything from pies to stews and all things in between.

The next time you cook up some soup or carve out a Jack-o-lantern, remember to save the seeds!

Pumpkin seeds are nutrient-rich little powerhouses, thanks to their close relationship with the soil. In addition to being an excellent source of phosphorus, magnesium, manganese, zinc, and iron, they’re a fiber-rich source of B vitamins, which help us metabolize our energy more efficiently. Pumpkin seeds also are a surprisingly rich source of vegetarian protein, providing 30 grams of protein per 3.5-ounce serving.

Roasted pumpkin seeds are a nutritious snack that can be easily tailored to suit different tastes. Experiment with herbs and spices to create the flavor you’re craving while adding potential anti-inflammatory and antioxidant benefits.

Start with this basic recipe for roasted pumpkin seeds, then try three flavorful variations on this favorite fall treat.

Directions

STEP 1

Preheat oven to 300 degrees. Bring a medium pot of water to a boil. Add seeds, lower heat and boil gently for 10 minutes. Drain well and transfer to a paper towel-lined tray and pat dry. 

STEP 2

In a medium bowl, toss seeds with oil and salt to coat.

STEP 3

Spread seeds evenly in a single layer on a large baking sheet. Roast seeds, stirring every 10 minutes or so, until just crisp and golden brown, about 30-45 minutes. (They will become crispier as they cool.)

STEP 4

Set aside to let cool completely. Shell, or eat whole. Store leftovers in an airtight container.

STEP 5

(OPTIONAL)

 

To make sweet pumpkin seeds omit or reduce salt and roast the seeds on parchment-lined baking sheet. Let cool, then toss with honey and spices until evenly coated. Return the tray to the oven and continue to roast for another 10-15 minutes.

 

For spicy pumpkin seeds add herbs and spices to seeds with salt and oil before roasting. Roast seeds on parchment-lined baking sheet.

 

For savory pumpkin seeds add herbs and spices to seeds with salt and oil before roasting. Check on seeds more often to make sure the herbs and spices don’t burn. If they begin to brown too quickly, lower oven heat slightly.

Nutritional Information for Roasted Pumpkin Seeds

Serving size: 2 tablespoons

Calories: 130

Carbohydrates: 3g

Protein: 5g

Total Fat: 12g

Saturated Fat: 2g

Dietary Fiber: 1g

Ingredients

  • Seeds from one medium-size pumpkin (about 2 cups)
  • 1 Tablespoon extra-virgin olive oil
  • Sea salt, to taste

For Sweet Pumpkin Seeds

  • 1 Tablespoon honey
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon ground allspice
  • 1/2 teaspoon ground ginger
  • 1/4 teaspoon ground cloves
  • 1/4 teaspoon ground nutmeg

For Spicy Pumpkin Seeds

  • 1 Tablespoon chili powder
  • 1 Tablespoon smoked paprika
  • 1 teaspoon red chili pepper flakes
  • 1 teaspoon ground cumin

For Savory Pumpkin Seeds

  • 2 Tablespoons fresh rosemary, chopped
  • 1 Tablespoon fresh parsley, chopped
  • 2 teaspoons fresh garlic, minced
  • 1 teaspoon ground oregano
  • 1/2 teaspoon cracked black pepper

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