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    Home » Low-Carb Snacks » Spicy Roasted Pumpkin Seeds

    Spicy Roasted Pumpkin Seeds

    Last updated: Nov 30, 2021 · Recipes developed by Vered DeLeeuw and nutritionally reviewed by Rachel Benight MS, RD · This website generates income via ads and uses cookies.

    Jump to Recipe Card

    Spicy roasted pumpkin seeds are seasoned with olive oil, smoked paprika, garlic, and cayenne.

    They make a wonderful snack, so whenever I cook a whole pumpkin, I make sure to save the seeds.

    Roasted pumpkin seeds served in a white bowl.

    My kids get so excited every year when carving their Jack-O-Lanterns. They make sure to save as many of the seeds as they possibly can. Then we clean them up and roast them.

    Roasted pumpkin seeds are so good (and so are these spicy roasted nuts, by the way)! It's not just the kids who like them - I enjoy them too. The extra kick from the spices certainly elevates them. How nice it is, to eat a crunchy, savory snack that you've made by yourself with the help of your kids.

    Jump to:
    • Ingredients
    • Instructions
    • Expert tip
    • Frequently asked questions
    • Variations
    • Storing leftovers
    • Related recipes
    • Recipe Card

    Ingredients

    You'll only need a few simple ingredients to make this tasty snack. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:

    Raw pumpkin seeds: Clean them well, then wash and dry. Yes, it's tedious work, but I think it's well worth the tasty result! Don't go nuts about getting them completely dry, though - they will dry out in the oven.

    Olive oil: I love cooking with this delicious oil. But if you'd rather use an oil with a higher smoke point, you can use avocado oil instead (although it won't be as flavorful). Melted butter is another tasty option.

    Kosher salt: If using fine salt, you should probably reduce the amount you use, or the seeds could end up too salty.

    Spices: I use smoked paprika, garlic powder, and cayenne pepper. Make sure the spices you use are fresh - a stale spice can easily ruin a dish. Speaking from experience!

    Instructions

    How to roast pumpkin seeds? It's so easy! Scroll down to the recipe card for detailed instructions. Here are the basic steps:

    You start by removing the seeds from the pumpkin, rinsing and drying them on a clean towel.

    A photo collage showing steps 1-4 for roasting pumpkin seeds.

    Next, mix together the seeds, olive oil, and spices.

    Spread the seasoned seeds on a parchment-lined rimmed baking sheet.

    Bake them until golden, about 15 minutes in a 350°F oven. Stir them midway through baking to ensure even baking.

    A photo collage showing steps 5-8 for roasting pumpkin seeds.

    Expert tip

    Roasted pumpkin seeds are one of the best things about making Jack-o-lanterns, but you don't need to wait until Halloween to make them.

    Whenever I bake pumpkin or cook spaghetti squash, I remind myself not to discard the seeds.

    It's a bit tedious, for sure. Picking the seeds, rinsing and drying them is definitely an extra effort. But I think it's well worth it once the tasty seeds are seasoned and roasted.

    Frequently asked questions

    Can you eat the shells?

    You can eat these seeds with or without the shells - it's up to you. I usually eat them with the shells. It's easier than trying to peel them, and it's very tasty. 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 definitely don't go any higher, or they could burn.

    Can I eat pumpkin seeds raw?

    Yes, it's okay to eat them raw, but they taste better when seasoned and roasted.

    Variations

    I like to use smoked paprika, garlic powder, and cayenne pepper to season these seeds. But if you're not into spicy food, simply omit the cayenne pepper. You'll get delicious, well-seasoned seeds without the heat.

    You can replace the smoked paprika with chili powder and the garlic powder with onion powder. A pinch of ground cumin is also very nice. In fact, just add the spices you love! You really can't go wrong.

    Storing leftovers

    These tasty seeds keep well in an airtight container at room temperature for 3-4 days. If you make a lot of them and plan on keeping them for longer, place them in the fridge, and reheat them gently in the microwave on 50% power before serving them.

    You can also freeze these seeds in freezer-safe containers or bags.

    Two photos of spicy roasted pumpkin seeds, one on a baking sheet and one in a bowl.

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    👩🏻‍🍳 I typically publish a new or updated recipe once a week. Want the new recipes in your inbox? Subscribe today! You can unsubscribe at any time.

    Recipe Card

    Spicy roasted pumpkin seeds served in a white bowl.
    4.98 from 96 votes
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    Spicy Roasted Pumpkin Seeds

    Spicy roasted pumpkin seeds are seasoned with olive oil, smoked paprika, garlic, and cayenne. They make a wonderful snack!
    Prep Time10 minutes mins
    Cook Time20 minutes mins
    Total Time30 minutes mins
    Course: Snack
    Cuisine: American
    Servings: 4 servings
    Calories: 101kcal
    Author: Vered DeLeeuw
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    Ingredients

    • 1 cup raw pumpkin seeds rinsed and dried on a clean kitchen towel (4 oz)
    • 1 tablespoon extra-virgin olive oil

    Seasonings:

    • 1 teaspoon Diamond Crystal kosher salt or ½ teaspoon fine salt
    • 1 teaspoon smoked paprika or chili powder
    • ½ teaspoon garlic powder
    • ¼ teaspoon cayenne pepper (up to ½ teaspoon if you like your food spicy)

    Instructions

    • Preheat your oven to 350 degrees F. Line a large rimmed baking sheet with parchment paper.
    • In a medium bowl, using a large spoon or your clean hands, mix the cleaned and dried pumpkin seeds, the oil, and the seasonings.
    • Spread the pumpkin seeds in a single layer on the prepared baking sheet. Roast until golden, stirring the seeds halfway through, 15-20 minutes. Start checking after 15 minutes and watch out to make sure they don't burn - they progress from pale to brown very fast.
    • Serve immediately - they are wonderful when warm!

    Video

    Notes

    These tasty seeds keep well in an airtight container at room temperature for 3-4 days. Make sure they are completely cool before storing them.
    If you make a lot of them and plan on keeping them for longer, place them in the fridge, and reheat them gently in the microwave on 50% power before serving them. You can also freeze these seeds in freezer-safe containers or bags.

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    Nutrition per Serving

    Serving: 0.25recipe | Calories: 101kcal | Carbohydrates: 9g | Protein: 3g | Fat: 6g | Sodium: 372mg | Fiber: 2g
    SubscribeI typically publish a new or updated recipe once a week. Want the new recipes in your inbox? Subscribe today! You can unsubscribe at any time.
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    DisclaimersMost of our recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read our Terms of Use carefully before using any of our recipes.

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    About the Author

    Vered Deleeuw Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.

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    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.


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