Go Back
+ servings
Pumpkin seeds are placed in a white bowl on the counter in this fall recipe.
5 from 1 vote

Roasted Pumpkin Seeds

Easily make your own Roasted Pumpkin Seeds to enjoy all throughout Fall! Snack on these deliciously healthy morsels, or use them as a crunchy addition to soups, salads, and more!

Course Appetizer, Snack
Cuisine American
Prep Time 15 minutes
Cook Time 25 minutes
Total Time 40 minutes
Servings 6 servings
Calories 104 kcal


  • 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*


Preparing the Seeds:

  1. Either cut each pie pumpkin in half lengthwise or cut around the stem and remove it as a “lid”.

  2. Scoop out and remove all of the pumpkin seeds and strings. (You'll get ~¾ cup seeds from one 3-pound pie pumpkin.)

  3. 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.

  4. 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.

  5. Once all of the seeds have been removed, rinse them again under cool running water to get rid of any remaining strings.

  6. 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.)

Roasting Pumpkin Seeds:

  1. Preheat oven to 350°F.

  2. Combine pumpkin seeds, oil or butter, and your seasonings of choice in a large bowl. Toss to completely coat the pumpkin seeds.
  3. Line a large baking sheet with parchment paper and spread pumpkin seeds out in a single layer.

  4. Bake in preheated oven for 20-30 minutes, or until pumpkin seeds are crunchy.
  5. Let cool completely before enjoying.

Recipe Video

Recipe 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.
  • 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 Facts
Roasted Pumpkin Seeds
Amount Per Serving
Calories 104 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 2g13%
Sodium 160mg7%
Potassium 129mg4%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin C 1mg1%
Calcium 7mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.