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It’s hard to believe how many pumpkin seeds get thrown out each year during the holidays, despite the fact that they are loaded with nutrients and can easily be made into a very tasty snack! After learning how to roast them at home, I haven’t tossed them since. These roasted pumpkin seeds are so crunchy and flavorful and they’ve impressed everyone who’s tried them. The best part is, you can choose whatever seasonings you prefer when following this recipe to make it your own!
Pumpkin seeds are an excellent source of vitamins and nutrients, including:
- protein
- fiber
- magnesium
- potassium
- calcium
- zinc
- phosphorus
- selenium
Main benefits of pumpkin seeds:
- antidiabetic
- antifungal
- antibacterial
- anti-inflammatory
- antioxidant effects
Below is a step-by-step guide to roasting these pumpkin seeds, with a printable summary at the bottom of the page.
Pro tip: I always try to buy my produce from the local farmer’s market because the quality of flavor makes a huge difference! Plus I love to support my community and the environment, and you can’t beat the piece of mind of knowing exactly where your food comes from. I encourage you to check out your local farms (if you haven’t already) and see what they have to offer!
Step 1:
Cut your pumpkin in half, scoop out all the seeds, and separate the them from the pulp using your hands.
Step 2:
Rinse the seeds under cold water to clean off any remaining pulp. Then, pat them dry with a kitchen towel or paper towel. Transfer to a mixing bowl to season.
Step 3:
Season with oil and spices of choice, then arrange seeds in a single layer on a parchment-lined baking tray.
Step 3:
Bake pumpkin seeds for 10-12 minutes, flipping half way through. They should be golden brown and crunchy.
These roasted pumpkin seeds can be stored in an airtight container at room temperature for up to 2 weeks (preferred), or refrigerated for up to 2 months. Just use good judgement and toss them out if they start to smell off or show any signs of mold. If you try out this recipe and enjoy it, share it with a friend and comment down below. I always love to hear your feedback!
Useful Equipment:
Parchment Paper: The best disposable option for baking.
Silicone Baking Mat: I have been using these for years and they are easily one of my favorite kitchen investments. They work incredibly well and since they’re reusable, they cut down on a bunch of waste and also save you money in the long run. I highly recommend purchasing some if you don’t have any already.
Stainless Steel Baking Sheets: These work great, they’re non-toxic, and they will last a lifetime!
Mason Jar Vacuum Sealer: I use this for any and all dry goods that I store in mason jars to keep them preserved as long as possible. It’s so easy to use and makes a huge difference in maintaining the quality of taste whatever you’re storing.
How to Roast Pumpkin Seeds
Materials
- fresh pumpkin seeds
- neutral oil
Optional Seasonings
- salt/pepper
- garlic powder
- smoked paprika
- chili powder
Instructions
- Preheat oven to 350°F.
- Separate seeds from pulp and rinse under cold water.
- Pat seeds dry and make sure there are no remaining pieces of pumpkin.
- Toss seeds with a drizzle of oil and spices of choice.
- Arrange seeds in a single layer on a baking tray lined with parchment paper. Bake for 10-12 minutes, flipping half way through.
- Store in an airtight container at room temperature for up to two weeks or in the fridge for up to two months.
Source:
Devi, Manda, R V Prasad, and Nukasani Sagarika. 2018. “A Review on Health Benefits and Nutritional Composition of Pumpkin Seeds.” International Journal of Chemical Studies 6(3): 1154–57.
