Easily learn How to Roast Pumpkin Seeds to enjoy all throughout Fall! Discover the best way to separate the white seeds from the pumpkin flesh, then season and bake them in the oven to toasted perfection. Snack on these deliciously healthy morsels, or use them as a crunchy addition to soups, salads, and more!

Pumpkin seeds in a white bowl with a pumpkin behind it.

Best Roasted Pumpkin Seeds Recipe

After recently discovering how easy it is to make Homemade Pumpkin Purée from fresh pumpkins, I was left with a TON of raw seeds.

Not wanting to waste any food, I decided to roast the pumpkin seeds in the oven.

And boy am I glad I did!

Even with the most basic of seasoning ingredients, a little oil and salt, they came out so crunchy and had a wonderful toasty and almost nutty flavor.

They were so good that I devoured them within the first 24 hours! They are the perfect, crunchy snack.

So whether you have some seeds left over after carving Jack O’Lanterns for Halloween, or just made a fresh batch of purée, this easy roasted pumpkin seeds recipe is just what you need!

Pumpkin seeds are measured out before coating in oil and seasonings.

Ingredients

The simple ingredients you need to make this roasted pumpkin seeds recipe include:

  • Pumpkin Seeds. You’ll need 1 ½-cups of fresh pumpkin seeds. A 3-pound pumpkin will yield roughly ¾-cup of seeds.  Use either 2 pie pumpkins or one large carving pumpkin to get the correct amount of seeds.
  • Oil. Olive oil will give the seeds a slightly more robust flavor, while avocado oil is milder and will allow the seasoning ingredients to shine.
  • Seasonings. Even just a little bit of salt is enough for an incredible taste! Mix things up with a ton of other options depending on if you want sweet, spicy, or savory pumpkin seeds. (Read more about this below.)

How to Roast Pumpkin Seeds in the Oven

Below are the steps for this roasted pumpkin seed recipe:

Scoop Out the Seeds

The first step is to get the seeds out of the whole pumpkin. Cut each pumpkin with a sharp knife in half lengthwise (if using pie pumpkins for making your own pumpkin puree) or cut around the stem and remove it as a “lid” (if making a Jack-o-Lantern). 

Remove all of the pumpkin seeds and strings. The easiest way to get the strings to release is to use a spoon with a sharp edge to scrape out the sides. 

Note: An ice cream scoop is great for removing seeds, too!

Insides are removed from the pumpkin halves with a spoon.

Rinse Under Water

Place the raw pumpkin seeds in a colander in the sink. Rinse them under cold water for 20-30 seconds, using your fingers to loosen up the seeds. Remove all of the pieces of pumpkin flesh and strings that you can. 

For the more stubborn ones, hold the pumpkin seed using your thumb and pointer finger, then push it out to remove it from the strings. Return the pumpkin seeds back to the colander. Rinse them again under cool running water to get rid of any remaining strings. Clean seeds are essential for crispy results.

Dry and Toss in Oil

Use a kitchen towel or paper towel to remove any excess moisture. If you have the time, let them sit out overnight to dry completely; this will give you the crunchiest seeds.

When your seeds are all dried out, preheat the oven to 350°F.

Combine clean pumpkin seeds, oil or butter, and your seasonings of choice in a large bowl. Toss until the pumpkin seeds are completely coated.

Bake in Oven

Line a large rimmed baking sheet with parchment paper and spread pumpkin seeds out in a single layer. It is super important that the seeds are not touching, otherwise, that part of the seed won’t crisp up fully.

You can also leave the parchment paper off, but they may cook up faster! 

Bake seeds in a preheated 350°F oven for 20-30 minutes, or until they are crunchy. The outer shell should be turning golden brown.

You can also bake pumpkin seeds at 300°F for 45-50 minutes or 400°F for 10-20 minutes. 

Let them cool completely before enjoying them. The seeds will continue to get crunchy as they reach room temperature.

Different Flavors

Adding just a touch of salt brings out the natural and nutty flavor of the pumpkin seeds.

But you can get extremely creative here! Pumpkin seeds are a great canvas for a ton of different flavor combinations. Here are a few of my favorite seasonings to add to make a delicious snack:

You’ll need roughly 1 to 2 teaspoons of these mixes. Toss the seeds in your seasoning of choice after baking for the most robust flavor. Try a new spice blend in each batch!

Roasted pumpkin seeds are in a bowl and eaten as a healthy snack.

Meal Prep and Storage

  • To Prep-Ahead: With such a long shelf life, roasted pumpkin seeds are great to make in advance to have on hand.
  • To Store: Keep in an airtight container for up to 2-3 months at room temperature, or up to 6-9 months in the refrigerator.
  • To Freeze: Seal in a freezer-safe airtight container and freeze for up to 6 months. 

Pepitas vs. Pumpkin Seeds

Your large white pumpkin seeds will not magically turn into small green pepitas after roasting.

OK, let’s back up here and explain…

Some people mistakenly consider pepitas and pumpkin seeds to be the same thing.

But if you’re one that pays attention to detail, you’ll notice they are extremely different, and in fact, not the same thing at all!

For starters, pepitas are green, smaller, and more tender than pumpkin seeds. This is because they come from a different variety of pumpkins that produce a seed with no hull. Hull-less pumpkin varieties include Styrian or Oil-Seed Pumpkins.

So if you’re using the more common Pie Pumpkin for baking or Jack-O-Lantern Pumpkins (Cucurbita Maxima) for carving, you’ll notice your pumpkin seeds are large and white instead of small and green. That is because what you are looking at is the hull (or shell) surrounding the seed. It is completely edible, and actually adds a delightful crunch to the seeds when roasted.

Roasted pumpkin seeds are placed in a bowl before being used in recipes.

How long do you dry pumpkin seeds before roasting?

Before roasting, dry pumpkin seeds using paper towels for quick results or let them rest at room temperature for a couple of hours. Whatever your method, it is best to thoroughly dry the seeds before roasting to achieve the crispiest results.

Are roasted pumpkin seeds good for you?

Yes, pumpkin seeds are good for you. They offer fiber, protein, healthy fats, iron, zinc, and magnesium, making them an excellent healthy choice.

Expert Tips and Tricks

  • Dry thoroughly. The crispiest texture is achieved when the seeds have dried out overnight.
  • Get variety. Try different seasoning blends.
  • Pinch it. For stubborn seeds stuck in the strings, hold the seed between your thumb and pointer finger, then push it through. 
  • Spread them out. Make sure they are arranged in a single layer when baking. 
  • Freeze! Keep roasted seeds for up to 6 months in the freezer.
Roasted pumpkin seeds are baked with different seasonings.

How to Use Roasted Pumpkin Seeds

Of course, you can enjoy these tasty little guys by themselves. Or, you can add them to these healthy recipes.

You can use roasted pumpkin seeds to add a crunch to Pumpkin Soup or a Roasted Butternut Squash Soup, top off your favorite Fall Apple Salad, or eat them by the handful as a snack!

They would also taste great mixed into a Healthy Homemade Granola or for a crunchy texture on top of Pumpkin Pie Overnight Oats.

Add them to a green salad, like Chopped Kale Salad with CranberriesRoasted Beet Salad, or Roasted Cauliflower Kale Salad.

Tap stars to rate!

5 from 4 votes

How to Roast Pumpkin Seeds in Oven

Easily learn How to Roast Pumpkin Seeds to enjoy all throughout Fall! Discover the best way to separate the white seeds from the pumpkin flesh, then season and bake them in the oven to toasted perfection.
Pumpkin seeds in a white bowl with a pumpkin behind it.
Yield 6 servings
Prep 15 minutes
Cook 25 minutes
Total 40 minutes

Ingredients 

  • 1 ½ cups raw pumpkin seeds from about 2 pie pumpkins
  • 2 tsp. oil olive or avocado oil, or butter
  • ½ tsp. salt or other seasonings*

Instructions 

  • Remove the Seeds. Either cut each pie pumpkin in half lengthwise or cut around the stem and remove it as a “lid”. Scoop out and remove all of the pumpkin seeds and strings. (You'll get ~¾ cup seeds from one 3-pound pie pumpkin.)
    1 ½ cups raw pumpkin seeds
  • Clean the Seeds. Place the seeds in a colander in the sink.  Rinse them under cool running water for 20-30 seconds, running your fingers through to loosen up the seeds. Remove all of the pieces of pumpkin flesh and strings that you can.
    For the more stubborn seeds:  Hold the pumpkin seed using your thumb and pointer finger, and push it out to remove it from the strings.  Place pumpkin seeds that have been separated from the strings back into the colander.
  • Dry the Seeds. Once all of the seeds have been removed, rinse them again under cool running water to get rid of any remaining strings. Dry pumpkin seeds thoroughly with a dish towel or paper towel. (If you have the time, let them sit out overnight to dry them completely.)
  • Preheat oven to 350°F.
  • Roast the Seeds. Combine pumpkin seeds, oil or butter, and your seasonings of choice in a large bowl. Toss to completely coat the pumpkin seeds. Line a large baking sheet with parchment paper and spread pumpkin seeds out in a single layer. Bake in preheated oven for 20-30 minutes, or until pumpkin seeds are crunchy.
    2 tsp. oil, ½ tsp. salt, 1 ½ cups raw pumpkin seeds
  • Let cool completely before enjoying.

Tap stars to rate!

5 from 4 votes

Video

Notes

  • One serving is roughly ¼-cup, or 1-ounce, of roasted pumpkin seeds.
  • If using seasonings other than salt, you’ll need about 1-2 teaspoons.
    You can use blackened seasoning, taco seasoning, or even a mixture of pumpkin pie spice and sugar. If using additional seasonings, toss after baking for best results.

Meal Prep and Storage

  • To Prep-Ahead: With such a long shelf life, roasted pumpkin seeds are great to make in advance to have on hand.
  • To Store: Keep in an airtight container for up to 2-3 months at room temperature, or up to 6-9 months in the refrigerator.
  • To Freeze: Seal in a freezer-safe airtight container and freeze for up to 6 months. 

Nutrition

Calories: 104kcal, Carbohydrates: 2g, Protein: 5g, Fat: 9g, Saturated Fat: 2g, Sodium: 160mg, Potassium: 129mg, Fiber: 1g, Sugar: 1g, Vitamin C: 1mg, Calcium: 7mg, Iron: 1mg

Nutrition information is automatically calculated, so should only be used as an approximation.

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