Description
Transform raw pumpkin seeds into a golden, crunchy, and addictive snack with this easy oven-roasted recipe. Perfect for fall, it’s customizable, healthy, and ready in under 30 minutes.
Ingredients
Scale
- 1 cup raw pumpkin seeds (from one medium pumpkin or store-bought, about 140g)
- 1–2 tablespoons olive oil (extra virgin preferred, or avocado oil)
- 1/2 teaspoon fine sea salt (adjust to taste)
- Optional: 1/4 teaspoon black pepper
- Optional: 1/2 teaspoon smoked paprika
- Optional: 1/2 teaspoon garlic powder
- Optional: Pinch cayenne pepper
- Optional: 1 teaspoon cinnamon sugar blend (1 teaspoon sugar + 1/4 teaspoon cinnamon)
- Optional: Finely grated Parmesan cheese (add after baking)
- Optional: Nutritional yeast (add after baking)
- Optional: Maple syrup (drizzle after roasting)
Instructions
- Preheat oven to 325°F (163°C).
- If using a whole pumpkin, cut open and scoop out seeds. Place seeds in a colander and rinse under cold water, rubbing gently to separate from pulp.
- Optional: Soak rinsed seeds in a bowl of warm salted water (1 teaspoon salt per cup water) for 10-15 minutes. Drain well.
- Spread seeds on a clean towel or paper towels and pat dry. Let air dry for 10-15 minutes or blot with another towel.
- Place dry seeds in a large bowl. Add olive oil and toss to coat. Sprinkle with salt and desired seasonings. Mix well.
- Line a rimmed baking sheet with parchment paper or silicone baking mat. Spread seeds in a single layer.
- Roast in oven for 25-30 minutes, stirring every 10 minutes for even browning.
- Check for doneness after 25 minutes. Seeds should be golden and crunchy. If still soft, roast for another 5 minutes, checking often.
- Remove from oven and let cool completely on baking sheet. Seeds will crisp up as they cool.
- Optional: Add Parmesan or nutritional yeast after roasting for extra flavor.
Notes
For best crunch, dry seeds thoroughly before roasting. Stir seeds every 10 minutes for even browning. Customize with your favorite seasonings. Seeds from other squash varieties can be used. Store in an airtight container for up to 1 week at room temperature, 2 weeks refrigerated, or 3 months frozen. Re-toast at 300°F for 5 minutes if seeds lose crunch.
- Prep Time: 15 minutes
- Cook Time: 25-30 minutes
- Category: Snack
- Cuisine: American
Nutrition
- Serving Size: 1/4 cup (about 30g)
- Calories: 150
- Sugar: 1
- Sodium: 120
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 5
- Fiber: 2
- Protein: 7
Keywords: pumpkin seeds, roasted pumpkin seeds, oven roasted, crunchy snack, fall recipe, healthy snack, gluten-free, vegetarian, vegan option, nut-free, easy snack, Halloween