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How To Roast Pumpkin Seeds

  • Author: Lindsay
  • Total Time: 42-45 minutes
  • Yield: 8 1x
  • Diet: Gluten Free


These roasted pumpkin seeds come in a variety of flavor options from sweet to spicy and everything in between for a festive snack full of nutrients!


Units Scale
  • 2 cups raw whole pumpkin seeds or pepitas
  • 2 Tablespoon melted butter or olive oil
  • Pinch of sea salt

Seasoning Options

  • Honey Mustard: 2 teaspoon ground mustard, 1 teaspoon garlic powder, pinch of salt, pinch of smoked paprika, 1 Tablespoon honey
  • Spicy – 1/4 to 1/2 teaspoon cayenne, 1/2 teaspoon cumin, 1/4 teaspoon onion powder, 1/4-1/2 teaspoon chili powder, 1/4 teaspoon pepper, 1/4 teaspoon salt


  1. Carve the pumpkin open, and clean the pumpkin seeds by adding them to a colander to wash and remove any remaining pulp. 
  2. Lay the seeds flat on parchment paper or a baking sheet, and pat them dry with a paper towel, making sure to dry the seeds as much as possible between the towel. Or, for crispier seeds, let them dry overnight.
  3. Once the seeds are dry, preheat the oven to 350 degrees Fahrenheit. Line a baking sheet with parchment paper, or lightly grease it with olive oil. 
  4. Combine the pumpkin seeds, butter or oil, salt, and seasonings (if using) in a small bowl, mixing well. 
  5. Place the pumpkin seeds onto the baking sheet, and make sure they are spread out evenly. 
  6. Place the pumpkin seeds in the oven for 12-15 minutes, stirring every 5-6 minutes. 
  7. Let the seeds cool completely before removing them from the pan.


Tip for removing the pulp: I found the easiest way to remove the pulp from seeds was to run warm water over the pumpkin seeds in a colander, Then remove pulp while water is running over them. Simply rub seeds between hands under the warm water.

  • Prep Time: 30 minutes
  • Cook Time: 12-15 minutes
  • Category: Snack
  • Method: Oven
  • Cuisine: American


  • Serving Size: 1/4 cup
  • Calories: 206
  • Sugar: 0.5 g
  • Sodium: 292.9 mg
  • Fat: 18.8 g
  • Saturated Fat: 3.2 g
  • Carbohydrates: 3.5 g
  • Fiber: 1.9 g
  • Protein: 9.7 g
  • Cholesterol: 0 mg

Keywords: pumpkin seeds, gluten free, snack