How To Roast Pumpkin Seeds

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If you carve a pumpkin or two this Halloween, save those seeds for a tasty, savory snack! Roasting pumpkin seeds is as simple as it is delicious. We will show you how to roast pumpkin seeds and share with you a few tips and tricks we’ve learned along the way.

Roasted pumpkin seeds in a bowl.
Featured with this recipe
  1. Pepitas vs Pumpkin Seeds
  2. Health Benefits of Pumpkin Seeds
  3. Ways to Use Roasted Pumpkin Seeds
  4. Roasting Pumpkin Seeds in the Air Fryer
  5. Tips for Cleaning Pumpkin Seeds
  6. Tip: Use a Sieve To Dry
  7. Seasoning Pumpkin Seeds
  8. Questions
  9. Storing Homemade Roasted Pumpkin Seeds
  10. More Tasty Pumpkin Recipes
  11. How to Make Roasted Pumpkin Seeds
  12. How To Roast Pumpkin Seeds Recipe

When carving pumpkins for Halloween try to save as many of the seeds as possible! Roasted pumpkin seeds are a delicious, nutritious, gluten-free, and crunchy snack that both kids and adults can enjoy. I remember enjoying roasted pumpkin seeds from carved pumpkins from the time I was very little! It is a great memory and tradition that I like to carry on with my family. I have added more variations of seed flavors and why these little seeds are so good for you!

Pumpkin seeds are also known as pepitas. Which means, it is an edible seed from a pumpkin or other types of squash. They are filled with nutrients and can be roasted quickly and easily in the oven or air fryer. We love the health benefits, how easy they are to make, and the simple ways these roasted pumpkin seeds can be an addition to any meal. Take your pumpkin seeds and roast them with the best-roasted pumpkin seed recipe!

Pepitas vs Pumpkin Seeds

Pepitas and pumpkin seeds are used interchangeably when talking about them. They both mean the same thing just in two different languages. Pepitas is a Spanish word for pumpkin seeds. It is more common to use it in Mexico and other Spanish-speaking countries. Pepitas and pumpkin seeds do have a few differences though!

  • Pepitas – Usually pepitas is referring more to the inside of the pumpkin seed. The green, flat, and small inside of the pumpkin seed is soft and shaped like an oval. Remove the outer white shell of the pumpkin seed to see the pepitas. They are usually smaller and softer than the pumpkin seed.
  • Pumpkin seeds – Even though pepitas are pumpkin seeds, it is more common to say pumpkin seeds that are seeds from a pumpkin. This refers to the whole pumpkin seed rather than just the outer shell or the seed inside the shell.

Health Benefits of Pumpkin Seeds

Not only are pumpkin seeds a tasty treat, but they are also chock full of nutritional value! The vitamins and nutrient-rich pumpkin seeds are packed with great sources of protein and other dietary importance to your body. Try adding roasted pumpkin seeds to your daily intake today!

  • Nutritious – Pumpkin seeds are also high in nutrients such as Zinc, Iron, Copper, maleness, amino acids, Phosphorus, Vitamin K, plant-based Omega-3s, and Omega 6.
  • Heart health – Diets high in magnesium are associated with a lower risk of heart disease, diabetes, and risk of stroke. Magnesium can help reduce the risks of these heart-healthy symptoms and regulate blood pressure.
  • High in antioxidants – They are a great source of antioxidants and dietary fiber which can reduce inflammation. Protects the cells from damage and will contribute to reducing the risk of chronic diseases.
  • Lower blood sugar – Improves insulin regulation and lowers blood sugar levels which helps those who are struggling with diabetes.
  • Bone health – They are also high in magnesium, which is important to have in your diet but sometimes difficult to find. This is a great contribution to helping your bones and body grow, develop, and continue to stay strong and healthy.

Ways to Use Roasted Pumpkin Seeds

You can use these versatile seeds in so many different ways and over all kinds of fall-flavored dishes. Enjoy them with a fall drink like a Pumpkin Spice Steamer or a Pumpkin Juice Recipe. Enjoy them alongside a breakfast with Pumpkin Waffles, or add them to a Halloween Candy Charcuterie Board. Try also adding a scoop to:

  • Baking – Fill your desserts with an extra soft crunch of flavor from these roasted pumpkin seeds.
  • Breakfast – Oatmeal, avocado toast, blended into smoothies, and bread are all great ways to start your day off with a healthy roasted pumpkin seed!
  • Charcuterie boards – These roasted pumpkin seeds are perfect for adding as a filler to any charcuterie board that has space. They fit perfectly in a little bowl or scattered throughout the board.
  • Salads Sprinkle the roasted pumpkin seeds over top the salads for an extra flavor and crunch!
  • Snacks – When you are on the go these roasted pumpkin seeds are the perfect way to make a quick trip for the car or in your bag with trail mixes, granola bars, hummus, or even just a simple bag with pumpkin seeds that can feed everyone in the family. It is a great snack full of flavor and healthy benefits.
  • Soups Add pumpkin seeds as a garnish on top of the soups when they are ready to be served.
A hand holding roasted pumpkin seeds next to a bowl of pumpkin seeds and a small pumpkin.


Roasting Pumpkin Seeds in the Air Fryer

Yes! Simply prepare the seeds as you would if you were going to roast them in the oven. After tossing them with a little oil and salt or whichever seasonings you choose, place them on a single layer in your air fryer.

Set your air fryer to 350 degrees for 10 minutes, shaking the basket halfway through. If they aren’t completely done after 10 minutes, put them back in for 2-3 minutes at a time until perfectly crispy and golden.

Tips for Cleaning Pumpkin Seeds

Getting the fibrous strands or pulp (aka goop, gunk, pumpkin flesh, or pumpkin guts) off of the seeds can be a frustrating part of roasting pumpkin seeds. Follow these quick and simple tips for cleaning pumpkin seeds and being able to roast them in a short amount of time with less work!

  1. Prepare – Set either a bowl or cookie sheets with parchment paper for all the pumpkin insides to go on.
  2. Cut – Take a sharp knife and cut the stem off the top of the jack-o-lantern pumpkin.
  3. Fill the bowl – Get a large bowl and put everything from inside the pumpkin in it, pulp and fresh pumpkin seeds. All of it!
  4. Agitate – Cover it all with water so the seeds float to the top, it helps if you agitate the water with your hands to release the seeds from the fibers. Keep agitating the water until all the seeds float to the top.
  5. Remove seeds – Remove the seeds from the bowl using your hands, a metal spoon, or a slotted spoon. I like using a spoon because those little seeds are so slippery, they slide right through my fingers.
  6. Rinse – Place the seeds in a sieve or colander and rinse thoroughly, picking out any little pieces that may have stuck to the seeds.
  7. Dry – Place the raw pumpkin seeds on a sheet pan to dry.
Pumpkin seeds in a sieve.

Tip: Use a Sieve To Dry

Before roasting your seeds, you will want to make sure they are nice and dry. This makes it so the oil can stick to the seeds better. Drying them on paper towels or a kitchen towel will get messy.

Pumpkin seeds will STICK EVERYWHERE. Instead, put your seeds in a single layer on a sieve and let them air-dry over a bowl or towel or you can pat them dry while they are in the sieve.

Seasoning Pumpkin Seeds

This is the fun part! I love seasoning my pumpkin seeds and making up different flavor variations and combinations. Sometimes I like them plain, sometimes I like them a little sweet, or sometimes I like to add a little spice or give them an unexpected pop of flavor. You really can’t go wrong with seasonings. Get creative and have fun with it!

  • Sweet and Spicy – A little sweet and a little savory with a little kick! This sweet and spicy seeds recipe is a great way to add a little heat.
  • Southwest Style – Add a little taco seasoning and toss with a few drops of lime.
  • Buffalo Style – Toss with some ranch powder and buffalo-style wing sauce to taste.
  • Cinnamon-Sugar – Stir seeds into some melted butter and toss with a little cinnamon and sugar.
  • Parmesan – Give your seeds an Italian flair with a little garlic powder and grated parmesan cheese.
  • Ranch-flavored – Toss with ranch dressing powder.
Pumpkin seeds spread out on a table.

Questions

Can pumpkin seeds be eaten raw?

Yes, here is some good information on eating them raw vs roasted.

What is the difference between pepitas and pumpkin seeds?

A pepita is a type of pumpkin seed that comes from Styrian or Oil Seed pumpkins. Pepitas don’t need to be shelled and are more tender than other kinds of seeds.

Do you need to soak or boil your pumpkin seeds before roasting?

Soaking or boiling your seeds can soften them, help with even roasting, and also help to flavor them! Simply place your seeds in a bowl with 3 to 4 cups of water and 1 tablespoon of salt. Cover, and soak overnight. If you want to hurry the process, you can place everything in a saucepan and boil pumpkin seeds for 10 minutes.

What are the best seasonings for roasting pumpkin seeds?

This depends and varies on the family that is making the pumpkin seeds. We do love adding our pantry staple ingredients like salt, garlic powder, paprika, cayenne pepper, curry powder, chili powder, cumin, cinnamon, brown sugar, or any other spice blend you can find in our kitchen ingredients. The variations are endless!

Can you eat pumpkin seeds with the shell on?

Yes! You can eat the whole shell and the inside called pepitas. For this recipe, we eat the whole shell and the inside of the pumpkin seed. Eating the pumpkin seed altogether may have a hard outer shell but will still be delicious after they are roasted!

Can you plant pumpkin seeds to grow pumpkins?

Absolutely! This is a great idea if you have room in your garden to grow some healthy pumpkins! Pumpkin seeds are the seeds of the fruit and they can be buried into the soil properly and watered pumpkins will grow. It is always a fun family tradition!

Storing Homemade Roasted Pumpkin Seeds

Pumpkin seeds can go bad after a few months of storing them. If they are stored properly in an airtight container that is away from the light and in a cool area of the kitchen. hey will last even longer.

Read More: Air Fryer Pumpkin Seeds

More Tasty Pumpkin Recipes

The fall brings out all the pumpkin recipes that are full of flavor, comforting, and everything sweet to savory! These pumpkin recipes are just what you need to make your fall even better. Try a few of our favorite recipes that are minimal ingredients and easy to make!

How to Make Roasted Pumpkin Seeds

Roasted pumpkin seeds in a bowl

How To Roast Pumpkin Seeds

5 from 3 votes
Roasting pumpkin seeds is as simple as it is delicious. We will show you how to roast pumpkin seeds, share our best tips, and more!
Prep Time 40 minutes
Cook Time 20 minutes
0 minutes
Total Time 1 hour
Course Snack
Cuisine American
Servings 4

Video

Ingredients

Instructions

  • Place seeds in a large bowl of water and "swish" with your hands to release seeds from fibers. The seeds should float to the top. Remove seeds from the bowl using a spoon or your hand. Rinse pumpkin seeds, removing any remaining fibrous strands.
    pumpkin seeds in a bowl with some of the orange pumpkin "goop"
  • Place seeds in a bowl with 4 cups water and 1 tablespoon salt. Stir to combine. Cover and soak seeds overnight at room temperature. If you want to speed up the process you can boil the seeds in the water and salt for 10 minutes.
    pumpkin seeds soaking in a bowl of water
  • Preheat oven to 375 degrees F. Remove seeds from the water and dry in a sieve or pat dry.
    pumpkin seeds in a sieve
  • When seeds are dry, toss with olive oil and a little salt (to taste) and place on a baking sheet. Bake for 20 minutes, moving seeds around and flipping them over every 5 minutes until they are crispy and very lightly golden brown. Depending on the size of your seeds this may not take the full 20 minutes so watch them closely.
    Raw pumpkin seeds on a baking sheet with salt
  • Remove from oven try one of the seeds and add more seasoning if necessary. Serve warm or allow to cool
    Roasted pumpkin seeds on a baking sheet

Notes

Seasonings change:
Get creative and spice up your pumpkin seeds with these different flavor combinations!
  • Sweet and Spicy: A little sweet and a little savory with a little kick! Check out our full recipe!
  • Southwest Style: Add a little taco seasoning and toss with a few drops of lime
  • Buffalo Style: Toss with some ranch powder and buffalo-style wing sauce to taste
  • Cinnamon-Sugar: Stir seeds into some melted butter and toss with a little cinnamon and sugar
  • Parmesan: Give your seeds an Italian flair with a little garlic powder and grated parmesan cheese
  • Ranch-flavored: Toss with ranch dressing powder
 

Nutrition Information

Calories: 107kcalCarbohydrates: 2gProtein: 5gFat: 10gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 4gTrans Fat: 1gSodium: 1757mgPotassium: 130mgFiber: 1gSugar: 1gVitamin A: 3IUVitamin C: 1mgCalcium: 16mgIron: 1mg

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About the author

Erica Walker

Erica lives in Boise, Idaho with her husband, Jared, an attorney, and her three beautiful girls. Beyond the world of recipes, she loves adventuring with everything from kayaking, to cruising, to snowboarding and taking the family along for the thrill ride.

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  1. 5 stars
    EVERY year I intend to learn how to roast pumpkin seeds after carving. But this year I’m actually going to.. .thanks for this easy to follow recipe. I don’t know why I procrastinated so long! Such an easy-to-make snack!