October 29, 2025 7 Comments Go to recipe
These roasted pumpkin seeds are brought to you in the fall. We should appreciate simple things like pumpkins.
I go a little crazy when I see the pumpkins showing up at farm stands, at Trader Joe’s, and at my local supermarket. I just want to hug them!! (and I buy them before hugging them)
This roasted pumpkin seeds recipe pairs well with my roasted sugar pumpkin recipe BUT don’t feel like you have to buy a “pumpkin eater” to make pumpkin seeds.
Any pumpkin makes great roasting pumpkin seeds!
The inside of a pumpkin is pretty scary, because it feels like your hand is covered in worm intestines.
When carving your pumpkin, use a bowl to catch the seeds and stringy parts. Don’t throw this away! Ask your children to choose the seeds.
You don’t need to remove all the goo (pumpkin guts) from the seeds before roasting them. Just remove the large pieces. The pumpkin sprigs add to the flavor and texture of your seeds.
This is what mine look like before putting them in the oven:
Pumpkin seeds are nutritious (e.g. 28% of your iron DV in 1/4 cup) and they are easy to cook. The fun part about roasting pumpkin seeds is that you can customize the flavor.
Below I’ve included a recipe that goes on the sweet side of the taste spectrum. Add a little cayenne pepper and you will have a spicy and salty snack.
You can try pumpkin spice, pepper, curry powder..…Whatever your favorite spice flavors are, just mix them on the seeds. I suggest trying 1/2 teaspoon to a cup of pumpkin seeds to start, as you might overwhelm them with spices.
Did you toast pumpkin seeds? How do you flavor them?
Roasted Pumpkin Seeds Recipe
Makes 1 cup
Preparation time: 10 minutes
Cooking time: 20 min
Ingredients
1 cup pumpkin seeds
1 teaspoon canola oil
1/2 teaspoon sugar
1/2 teaspoon cinnamon
salt to taste
Instructions
Preheat oven to 350 F. Line a rimmed baking sheet with parchment paper. Remove the large strings from the pumpkin seeds and spread them on a baking sheet. Mix the seeds with the oil, sugar and cinnamon. Roast for 20 minutes (or until golden brown). Stir the seeds after about 10 minutes to cook evenly (or you can skip it). Once the seeds have cooled, store them in a tightly closed container. The seeds should stay fresh for a week.
Nutrition Facts
A 1/4 cup: 163 calories, 13.2g fat, 2.3g saturated fats, 4.5g carbohydrates, 0.5g sugar, 9.5g protein, 3.8g fiber, 114 mg sodium, 5 green, 5 blue, 5 purple WW SmartPts
Point values are calculated by Snack Girl and are provided for informational purposes only. See all Snack Girl recipes
