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Roasted Pumpkin Seeds

  • Serves: 6
  • Prep Time:  5 min
  • Cook Time:  22 min
  • Calories: 146
roasted pumpkins seeds on parchment seasoned with salt, garlic powder, onion powder, paprika, mustard powder and pepper
Photography by Gayle McLeod

Perfectly seasoned and packing a crunch, these roasted pumpkin seeds are our favorite thing to make when we’re finished carving pumpkins!

It’s The Great Roasted Pumpkin Seeds Recipe, Charlie Brown!

Delicious to munch, easy to make, and a great way to use up more parts of the season’s favorite gourd–pumpkins! We love making this pumpkin seed recipe for multiple reasons, not least of which is the many pumpkin seeds benefits from eating just a small amount each day. They’re full of nutrients, healthy fats, powerful antioxidants, magnesium, and zinc. Basically these little pepitas (short for the Spanish “pepitas de calabaza” or “little squash seeds”) offer a lot in a small package! Now that we’ve got your attention, we’ll tell you how much pumpkin seeds to eat daily–it’s recommended that one quarter cup of pumpkin seeds (approximately 30 grams) per day will deliver all of the pumpkin seeds nutrition. Are you ready to roast pumpkin seeds?

Roasted Pumpkin Seeds 1
raw pumpkins seeds on a parchment lined baking sheet ready to be roasted tossed with vegetable oil and seasonings

How To Clean and Roast Pumpkin Seeds

Let’s discuss our tips for how to clean pumpkin seeds, how to toast pumpkin seeds, how to dry pumpkin seeds, and how to bake pumpkin seeds. Basically, we’ll cover how to prepare pumpkin seeds for eating! Straight talk, there’s no “easiest way to clean pumpkins”, but there’s much you can do to make the process as streamlined as possible.

  1. Give yourself some space to work. Make sure your cutting board is stabilized, your knife is sharp, and you have a bowl nearby.

  2. Once you’ve scooped out the pumpkin pulp and separated the majority of seeds, place the seeds in a colander. Using running water and your fingertips, remove as much of the fibrous pumpkin from the seeds.

  3. Next, place the seeds into a medium saucepan filled with boiling water and simmer for 5 minutes. Using the same colander, strain the water from the seeds.

  4. Place the seeds onto a clean dish towel and pat them until they are dry.

  5. Our favorite flavors for roasting pumpkin seeds are a combination of salt, oil, garlic powder, onion powder, paprika, mustard powder and pepper. Toss the pumpkin seeds in a bowl to combine with all the good sprinkles.

  6. Spread the seeds out on a baking sheet covered with prepared parchment paper.

  7. How long to bake pumpkin seeds depends on how large the seeds are. Bake in the 350°F oven until lightly browned, about 18-22 minutes. Stir every 5 minutes for even toasting.

  8. Transfer the roasted pumpkin seeds to a bowl. Wait until the pumpkin seeds are cool before scooping them by the handful!

roasted pumpkins seeds on parchment seasoned with salt, garlic powder, onion powder, paprika, mustard powder and pepper
a bowl of roasted pumpkins seeds seasoned with salt, garlic powder, onion powder, paprika, mustard powder and pepper

Tools You’ll Need

Don’t Stop With Just The Pumpkin Seeds

Here’s some more great recipes you can make with other parts of a pumpkin:

roasted pumpkins seeds on parchment seasoned with salt, garlic powder, onion powder, paprika, mustard powder and pepper
a bowl of roasted pumpkins seeds seasoned with salt, garlic powder, onion powder, paprika, mustard powder and pepper

Good And Good For You!

Snap a photo of your Roasted Pumpkin Seeds and show us how you use them–by the handful as a snack or sprinkled on a salad? We love to see it! Tag us on Instagram using @themodernproper and #themodernproper. Happy eating!

Roasted Pumpkin Seeds

  • Serves: 6
  • Prep Time:  5 min
  • Cook Time:  22 min
  • Calories: 146

Ingredients

  • 1 1/2 cups pumpkin seeds, scooped from a raw 10 pound pumpkin
  • 5 teaspoons sea salt
  • 2 teaspoons vegetable oil
  • 1/2 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/2 teaspoon paprika
  • 1/2 teaspoon mustard powder
  • 1/4 teaspoon freshly cracked pepper

Method

  1. Fill a medium saucepan with 6 cups of water and season it with 4 teaspoons of the salt. Set over high heat and bring to a boil.

  2. Using a colander, wash the seeds to remove the pulp and pumpkin fibers. Place the seeds into the boiling water and simmer for 5 minutes. Using the same colander, strain the water from the seeds.

  3. Meanwhile, heat the oven to 350°F. Line a rimmed baking sheet with parchment paper.

  4. Place the seeds onto a clean dish towel and pat them until they are dry.

  5. In a bowl combine the pumpkin seeds, remaining 1 teaspoon salt, oil, garlic powder, onion powder, paprika, mustard powder and pepper, toss to combine.

  6. Spread the seeds out on the prepared parchment paper.

  7. Bake in the oven until lightly browned, about 18-22 minutes, depending on how large the seeds are. Stir every 5 minutes for even toasting.

  8. Transfer the roasted pumpkin seeds to a bowl. Cool before eating.

Nutrition Info

  • Per Serving
  • Amount
  • Calories146
  • Protein6 g
  • Carbohydrates16 g
  • Total Fat8 g
  • Dietary Fiber6 g
  • Cholesterol0 mg
  • sodium792 mg
  • Total Sugars0 g

Roasted Pumpkin Seeds

Questions & Reviews

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  • Cindy

    Hi, I was wondering if I buy unsalted pumpkin seeds from the bulk store do I still have to boil them?

    no need

  • Kay

    Got our first pumpkin of the season and saw this on instagram and had to try them, such a delicious snack! Thanks TMP!

    Thanks Kay, so glad you loved them!