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Whether you carved a jack-o-lantern or just love to make your own pumpkin puree, crunchy roasted pumpkin seeds are easy to make in the oven for a nice little treat you’ll be happy to eat.

Roasted pumpkin seeds on a baking sheet.

The next time you’re carving a pumpkin or scooping out a squash, save those seeds. Sugar pumpkins, carving pumpkins, and even winter squash varieties like acorn, butternut, and kabocha, all contain one of the best snacks nature has to offer.

It only takes a few minutes to separate the seeds from the pulp, salt ’em up, and roast them until crispy. The seeds turn deliciously nutty as they gently toast. Eat them by the handful, shell and all, or throw them on top of a salad. They’re so good, you will wish you bought another pumpkin.

Table of Contents
  1. Recipe ingredients
  2. Ingredient notes
  3. Step-by-step instructions
  4. Recipe tips and variations
  5. Recipe FAQs
  6. Roasted Pumpkin Seeds Recipe

Recipe ingredients

Labeled ingredients for roasted pumpkin seeds.

At a Glance: Here is a quick snapshot of what ingredients are in this recipe.
Please see the recipe card below for specific quantities.

Ingredient notes

  • Raw pumpkin seeds: Fresh out of the pumpkin works best. But don’t forget, you can also apply this recipe to squash seeds (you may not get as many out of a squash, but they’re just as good).
Pumpkin seeds and puree in a clear bowl.

Step-by-step instructions

  1. Preheat oven to 350 degrees. Prepare a rimmed baking sheet with a piece of parchment paper. In a medium bowl, stir together pumpkin seeds and olive oil.
Pumpkin puree in a clear bowl next to pumpkin seeds in a clear bowl.
  1. Sprinkle salt and mix thoroughly. Spread seeds evenly on prepared baking sheet.
Pumpkin seeds on top of parchment paper on a baking sheet.
  1. Bake until seeds are toasted, flipping seeds over every five minutes, about 15 minutes total. Remove from oven and cool completely.
Pumpkin seeds on top of parchment paper on a baking sheet.

Recipe tips and variations

  • Yield: This recipe makes 1 ½ cups roasted pumpkin seeds (or whatever quantity of seeds you decide to roast).
  • Storage: Store roasted, cooled pumpkin seeds in an airtight container at room temperature for up to a month. Or, store in the refrigerator for up to 3 months.
  • Freezer: Roasted pumpkin seeds can be frozen for up to 6 months.
  • Seasoning: This is up to you and your tastebuds, plus the amount of seeds you’re baking. if you like, add ½ teaspoon or more of another seasoning (lemon pepper, Cajun seasoning, Italian seasoning, etc) with the salt to flavor the seeds.
Roasted pumpkin seeds in a brown and teal bowl.

Recipe FAQs

What is the best way to remove pumpkin seeds from the pulp?

Run your fingers through the fibrous strands inside the pumpkin gathering the seeds as you go, and collect the seeds (along with any clinging pulp) in a bowl. Then fill the bowl with cold water, which helps loosen up the slippery seeds and makes the pulp easy to remove. Pat the seeds dry with a kitchen towel before seasoning.

Is a pepita the same as a pumpkin seed?

It’s the same word but in another language. “Pepita” is Spanish for “little squash seed.” Usually, we think of pepitas as the green, already-shelled pumpkin seed, which is added to mole and other Mexican recipes. Pumpkin seeds with the shell are creamy off-white on the outside with a pepita inside.

Do you have to use oil to roast pumpkin seeds?

You don’t need oil to roast pumpkin seeds. The natural viscosity of the wet seeds will make the salt adhere to them naturally. Or, you can roast them without both salt and oil.

Fresh Pumpkin Purée

Fresh pumpkin purée makes an incredible pie, and it’s something you can do well ahead of time, when you have the oven space. It’s so easy, you may never go back to canned pumpkin. Every…

1 hour 15 minutes
View Recipe

Put your pumpkin to work

Roasted pumpkin seeds on a baking sheet.

Roasted Pumpkin Seeds

Whether you carved a jack-o-lantern or just love to make your own pumpkin puree, crunchy roasted pumpkin seeds are easy to make in the oven for a nice little treat you'll be happy to eat.
5 from 3 votes
Prep Time 5 mins
Cook Time 15 mins
Total Time 20 mins
Servings 6 (½ cup) servings
Course Snack
Cuisine American
Calories 131

Ingredients 

  • 1 1/2 cup raw pumpkin seeds fibrous strings and pulp removed (see note 1)
  • 2 tablespoons olive oil
  • 1 teaspoon salt

Instructions 

  • Preheat oven to 350 degrees. Prepare a rimmed baking sheet with a piece of parchment paper.
  • In a medium bowl, stir together pumpkin seeds and olive oil. Sprinkle salt and mix thoroughly.
  • Spread seeds evenly on prepared baking sheet and bake until seeds are toasted, flipping seeds over every five minutes, about 15 minutes total. Remove from oven and cool completely.

Notes

  1. Raw pumpkin seeds: Fresh out of the pumpkin works best. But don’t forget, you can also apply this recipe to squash seeds (you may not get as many out of a squash, but they’re just as good).
  2. Yield: This recipe makes 1 ½ cups roasted pumpkin seeds (or whatever quantity of seeds you decide to roast).
  3. Storage: Store roasted, cooled pumpkin seeds in an airtight container at room temperature for up to a month. Or, store in the refrigerator for up to 3 months.
  4. Freezer: Roasted pumpkin seeds can be frozen for up to 6 months.

Nutrition

Serving: 0.5cupCalories: 131kcalCarbohydrates: 2gProtein: 5gFat: 13gSaturated Fat: 2gSodium: 389mgPotassium: 129mgFiber: 1gSugar: 1gVitamin C: 1mgCalcium: 7mgIron: 1mg
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Executive Chef and CEO at | Website | + posts

Meggan Hill is the Executive Chef and CEO of Culinary Hill, a popular digital publication in the food space. She loves to combine her Midwestern food memories with her culinary school education to create her own delicious take on modern family fare. Millions of readers visit Culinary Hill each month for meticulously-tested recipes as well as skills and tricks for ingredient prep, cooking ahead, menu planning, and entertaining. She graduated from the University of Wisconsin-Madison and the iCUE Culinary Arts program at College of the Canyons.

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