Roasted Pumpkin Seeds
A classic autumn snack, these roasted pumpkin seeds are crispy, salty, and incredibly addictive. The perfect way to use up the whole pumpkin after carving, ready in under 40 minutes!
For 4 servings
4 steps.
- 1
Step 1
- a.Prepare the Pumpkin Seeds
- b.Preheat your oven to 300°F (150°C) and position a rack in the middle.
- c.Scoop the seeds and pulp from your pumpkin into a large bowl. Fill the bowl with water; this will help the seeds float to the top, making them easier to separate from the stringy pulp.
- d.Skim the seeds off the top and transfer them to a colander. Rinse thoroughly under cold running water to remove any remaining pulp.
- e.Spread the clean seeds on a kitchen towel or paper towels and pat them completely dry. This is the most important step for achieving maximum crispiness.
- 2
Step 2
- a.Season the Seeds
- b.Transfer the completely dry seeds to a medium bowl.
- c.Drizzle with olive oil and sprinkle with salt. Toss with your hands or a spoon until every seed is lightly and evenly coated.
- 3
Step 3
- a.Roast to Perfection
- b.Spread the seasoned seeds in a single, even layer on a large, rimmed baking sheet. Avoid overcrowding the pan, as this will cause them to steam instead of roast.
- c.Bake for 20-25 minutes, stirring every 10 minutes to ensure they roast evenly.
- d.The seeds are ready when they are golden brown, fragrant, and you hear them making a light popping sound.
- 4
Step 4
- a.Cool and Serve
- b.Remove the baking sheet from the oven. Let the seeds cool completely on the pan. They will continue to crisp up as they cool.
- c.Once cooled, enjoy them as a snack or store them in an airtight container at room temperature for up to one week.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For extra crispy seeds, boil them in salted water for 10 minutes before drying and roasting. This helps to break down enzymes and results in a crunchier texture.
- 2Ensure the seeds are bone-dry before adding oil. Any moisture will prevent them from getting crispy.
- 3Don't overcrowd the baking sheet. Use two sheets if necessary to maintain a single layer.
- 4Listen for the 'pop'. A gentle popping or cracking sound from the oven is a great indicator that the seeds are almost done.
- 5Let them cool completely! They will seem soft when hot from the oven but will crisp up significantly as they cool down.
Adapt it for your goals.
Sweet & Spicy
Toss the seeds with 1 tablespoon of brown sugar, 1/2 teaspoon of cinnamon, and a pinch of cayenne pepper along with the salt and oil.
Savory HerbSavory Herb
Add 1/2 teaspoon of garlic powder, 1/4 teaspoon of onion powder, and 1 teaspoon of dried rosemary or thyme to the seeds before roasting.
Smoky PaprikaSmoky Paprika
For a smoky flavor, mix in 1 teaspoon of smoked paprika and 1/4 teaspoon of cumin with the salt and oil.
CheesyCheesy
After roasting and while the seeds are still warm, toss them with 2-3 tablespoons of finely grated Parmesan cheese.
Why this is on our healthy list.
Rich in Magnesium
Pumpkin seeds are one of the best natural sources of magnesium, a mineral vital for blood pressure control, heart health, bone health, and blood sugar regulation.
Excellent Source of Zinc
High in zinc, which is crucial for immune function, cell growth, sleep, mood, and skin health. A handful of seeds can provide a significant portion of your daily zinc needs.
Packed with Healthy Fats
These seeds are a great source of plant-based omega-3 and omega-6 fatty acids, which are beneficial for heart and brain health.
High in Fiber
Whole roasted pumpkin seeds are a good source of dietary fiber, which aids in digestion, promotes a feeling of fullness, and supports a healthy gut microbiome.
Frequently asked questions
A 1/4 cup serving (about 32 grams) of these roasted pumpkin seeds contains approximately 180-200 calories, primarily from healthy fats and protein.