Healthy Recipes Blog

  • ♥️ Saved Recipes
  • About
  • Newsletter
  • Index
menu icon
go to homepage
  • ♥️ Saved Recipes
  • About
  • Newsletter
  • Index
subscribe
search icon
Homepage link
  • ♥️ Saved Recipes
  • About
  • Newsletter
  • Index
×
Home » Snacks » Roasted Pumpkin Seeds

Roasted Pumpkin Seeds

A photo of Vered DeLeeuw.
by Vered DeLeeuwUpdated May 28, 2025
Leave a Comment
5 from 10 votes

Jump to Recipe Review Recipe

These roasted pumpkin seeds are seasoned with olive oil, smoked paprika, garlic, and cayenne. They are easy to make and incredibly delicious!

Roasted pumpkin seeds are served in a white bowl.

My kids get so excited every year when carving Jack-O-Lanterns. They save as many of the seeds as they possibly can. We then clean them and roast them. These roasted pumpkin seeds are delicious! The extra kick from the spices dramatically elevates their flavor. And they keep well on the counter for up to two weeks!

Ingredients

The ingredients needed to roast pumpkin seeds.

See the recipe card for exact measurements. Here are my comments on the ingredients.

  • Raw pumpkin seeds: Clean them well, then wash and dry them. Don't go nuts about completely drying them. They will dry out in the oven.
  • Olive oil: Adds great flavor to the seeds. I like to use extra-virgin olive oil.
  • To season: Kosher salt, smoked paprika, garlic powder, and cayenne pepper.

Variations

  1. If you're not into spicy food, simply omit the cayenne pepper. You'll get delicious, well-seasoned seeds without the heat. On the other hand, if you enjoy spicy foods, you can double the cayenne.
  2. You can replace the smoked paprika with chili powder and the garlic powder with onion powder.
  3. Sometimes, I add a pinch of ground cumin.
  4. You can use melted butter instead of olive oil. I like both versions.

Instructions

The detailed instructions and step-by-step photos are included in the recipe card. Here's a quick overview.

Remove the seeds from the pumpkin, rinse, and dry them on a clean towel.

Rinsing the seeds.

Mix together the seeds, olive oil, and spices.

Seasoning the seeds.

Bake the coated seeds until golden, for about 15 minutes in a 350°F oven. Stir them midway through baking.

The pumpkin seeds are ready in the pan.

Recipe Tip

Roasting the seeds is one of the best things about making Jack-o-lanterns, but you don't have to wait until Halloween to make them. Whenever I roast a pumpkin or microwave spaghetti squash, I remind myself not to discard the seeds.

Picking the seeds, rinsing, and drying them is an extra effort. But it's well worth it once the tasty seeds are seasoned and roasted.

Recipe FAQs

Can you eat the shells?

You can eat these seeds with or without the shells. I usually eat them with the shells. It's easier than trying to peel them, and it's delicious. After all, most of the seasoning adheres to the shell.

What oven temperature should I use?

I like to bake pumpkin seeds in a 350°F oven. You can go lower than this and roast them for longer, but don't go any higher because they burn easily.

How do you know when the seeds are done?

When done, they will have a deep golden color, very different from their white color in their raw state. Note that they should be golden, not brown. When they become dark brown, it means you over-roasted them, and they are bitter. So keep a close eye on them!

How should I store baked pumpkin seeds?

After you cool them completely, store them on the counter in an airtight container for up to two weeks. For longer storage or if your kitchen is hot, store them in an airtight container in the fridge for up to a month. You can reheat them in the microwave at 50% power. You can also freeze these seeds in a freezer-safe container for up to three months.

Serving Suggestions

These tasty little seeds are the perfect snack. They are delicious and satiating. That's typically how I serve them.

You can also shell them and use them in recipes. They make a lovely, crunchy addition to salads such as this arugula salad.

You can use them to top this pumpkin curry soup or add them to a chocolate bark for a sweet-salty-spicy flavor combination.

Recipe Card

Roasted pumpkin seeds are served in a white bowl.
5 from 10 votes
Save this RecipeSaved! Rate this Recipe Print Recipe

Roasted Pumpkin Seeds

These roasted pumpkin seeds are seasoned with olive oil, smoked paprika, garlic, and cayenne. They are easy to make and incredibly delicious!
Prep Time10 minutes mins
Cook Time20 minutes mins
Total Time30 minutes mins
Course: Snack
Cuisine: American
Servings: 4 servings
Calories: 101kcal
Author: Vered DeLeeuw
Prevent your screen from going dark

Video

Ingredients

  • 1 cup raw pumpkin seeds - 4 ounces
  • 1 tablespoon olive oil - extra-virgin

Seasonings:

  • 1 teaspoon Diamond Crystal kosher salt - or ½ teaspoon of any other salt, including Morton kosher salt
  • 1 teaspoon smoked paprika
  • ½ teaspoon garlic powder
  • ¼ teaspoon cayenne pepper

Instructions

  • Rinse the pumpkin seeds and dry them on a clean kitchen towel.
    Rinsing the seeds.
  • Preheat the oven to 350°F. Line a large, rimmed baking sheet with parchment paper.
    Parchment-lined baking sheet.
  • Place the seeds in a medium bowl. Add the olive oil, kosher salt, smoked paprika, garlic powder, and cayenne pepper. Mix with a spoon or a spatula until the seeds are well coated.
    Seasoning the seeds.
  • Spread the pumpkin seeds in a single layer on the prepared baking sheet. Roast them until golden, for 15-20 minutes, stirring them halfway through.
    Placing the pan in the oven.
  • Serve immediately - they are perfect when warm!
    The pumpkin seeds are ready in the pan.

Notes

  • Check the seeds after 15 minutes, and watch out to ensure they don't burn. They quickly progress from pale to brown. When done, they will have a deep golden color, very different from their white color in their raw state. Note that they should be golden, not brown. When they become dark brown, it means you over-roasted them. So keep a close eye on them!
  • If you're not into spicy food, simply omit the cayenne pepper. You'll get delicious, well-seasoned seeds without the heat. On the other hand, if you enjoy spicy foods, you can double the cayenne.
  • Storage: After you cool them completely, store these seeds on the counter in an airtight container for up to two weeks. For more extended storage or if your kitchen is hot, store them in an airtight container in the fridge for up to a month. You can reheat them in the microwave at 50% power. You can also freeze these seeds in a freezer-safe container for up to three months.

Nutrition per Serving

Serving: 0.25 recipe | Calories: 101 kcal | Carbohydrates: 9 g | Protein: 3 g | Fat: 6 g | Sodium: 372 mg | Fiber: 2 g

Save this Recipe!

We'll email this recipe to you, so you can come back to it later!

We will also add you to our weekly newsletter. Unsubscribe anytime. See healthyrecipesblogs.com/privacy/ to learn how we use your email.

Disclaimers

Most recipes are low-carb and gluten-free, but some are not. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate. Please verify it independently. The carb count excludes non-nutritive sweeteners. Please read these Terms of Use before using any of my recipes.

Share this Recipe

5.4K shares

More Snacks

  • Honey roasted nuts on a baking sheet.
    Honey Roasted Nuts
  • Prosciutto wrapped mozzarella is served on a white plate.
    Prosciutto Wrapped Mozzarella
  • Salami chips are served with a dip.
    Salami Chips
  • Fried boiled eggs are served on a white plate.
    Fried Boiled Eggs

Comments

No Comments

Be the first to comment on this recipe - your comment helps others!

Leave a Comment or Ask a Question: Cancel reply

Please be polite. If you had any issues, I would love to help you troubleshoot before you rate the recipe.

Your email address will not be published. Required fields are marked *.


Recipe Rating




A photo of Vered DeLeeuw.

Welcome!

Healthy Recipes Blog was founded in 2011 by Vered DeLeeuw. It features real food recipes with a focus on low-carb and gluten-free ingredients. All recipes are nutritionally reviewed by a Registered Dietitian. Contact us at HealthyRecipesBlog@gmail.com.

Start Here

Popular Recipes

  • Korean ground beef is served in a bowl with chopsticks.
    Korean Ground Beef
  • Sautéed shrimp are served on a white plate with a napkin.
    Sautéed Shrimp
  • Baked pork chops are served in a cast-iron skillet.
    Baked Pork Chops
  • Turkey burgers are served with lettuce and sliced tomatoes.
    Turkey Burgers
  • Three cauliflower steaks are served on a white plate.
    Cauliflower Steak
  • Baked cod is served on top of asparagus.
    Baked Cod

Footer

Logos of media outlets that featured Healthy Recipes Blog.
↑ back to top

Explore

  • Recipe Index
  • About
  • Newsletter

Terms

  • Privacy Policy
  • Terms
  • Accessibility

Copyright © 2011-2025 • The information on this website has not been evaluated by the FDA and is not intended to diagnose, treat, prevent, or cure any disease • All recipes were tested, photographed, and written by a human • Contact us at HealthyRecipesBlog [at] gmail.com.

Rate This Recipe

Your vote:




Please comment below. Your email won't be published. If you had any issues, I would appreciate the opportunity to troubleshoot before you rate. Please be polite. Thank you!

A rating is required
A name is required
An email is required