Perfectly Roasted Pumpkin Seeds Recipe

You know what I love most about Halloween?  It isn’t the candy.

It isn’t the cute little ones dressed up like super heros and princesses.

Nope.  Roasted pumpkin seeds are my jam and this Roasted Pumpkin Seeds Recipe with it’s salty smoky flavour is as addictive as all the sugar in your kids candy bag!You can make pumpkin sees a million different ways – salty, sweet, spicy, plain, dill pickle flavoured… you get the picture.  But I prefer recipes using simple everyday spices.

Roasted pumpkin seeds in a small metal basket

Pumpkin seeds are full of fibre and good fats but I like mine to be salty like an alternative to roasted nuts or popcorn.  I actually only make them this time of year because pumpkins are impossible to find after Halloween but I have been told you can also roast squash seeds and they will taste pretty much the same.

Since I have squash on my most disliked foods list I am limited to pumpkin season only to enjoy this roasted pumpkin seeds recipe.  If you are a squash lover please give this recipe a try and let me know if it works out just the same.

Two baskets of roasted pumpkin seeds nestled inside brown paper bags

The hardest part of making this recipe is separating the raw pumpkin seeds from the pumpkin insides.  Not really a hard task as much as it is gross and tedious.  A small price to pay for the silver lining of having a bowl full of crunchy roasted pumpkin seeds to munch on later.

Once separated rinse vigorously in a colander to clean the seeds and remove any of the extra pulp still attached.   Then I like to dry my seeds overnight on a clean dish towel.  I find this helps to give them some extra crunch when I roast them the next day.

This roasted pumpkin seeds recipe is a little salty so I wouldn’t go as far as to call this a supremely healthy recipe but pumpkin seeds in general offer a boat load of nutritional benefits.

Head on shot of a basket of seasoned roasted pumpkin seeds in a small basket


  • Pumpkin seeds are a good source of healthy fats and protein which aid in weight loss by helping to keep you feeling full for longer
  • They are a good source of calcium and magnesium which is essential to bone formation and density which helps to ward of osteoporosis in women often associated with menopause
  • The fibre in the pumpkin seed shells is said to help lower cholesterol and decrease the risk of heart disease
  • Pumpkin seed shells are high in zinc which metabolizes nutrients, maintains your immune system and grows and repairs body tissues

So there you have it… that pumpkin you just spent an hour carving has a nutritious crunchy treat waiting within!  All you need to do is spend another bit separately those darns seeds from the pile of pumpkin insides.  But it is so worth it!


Salty, smoky, crunchy  perfectly roasted for you to munch on as a reward for your pumpkin carving efforts!  For those wine lovers out there this recipe pairs amazingly well with a smoky Chardonnay like Toasted Head out of California or the Canadian Oaked Chardonnay from Feathersone Estate Winery out of Niagara Region.

Roasted pumpkin seeds in a small metal basket

Perfectly Roasted Pumpkin Seeds Recipe

Alisa Infanti | The Delicious Spoon
Roasted Pumpkin Seeds perfectly seasoned with a salty smoky flavour. As addictive as all the sugar in your kids candy bag and they only take about 20 minutes!
5 from 20 votes
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Course Snack
Cuisine American
Servings 6 servings
Calories 105 kcal


  • 1 1/2 cups raw pumpkin seeds shells on
  • 1 1/2 tbsp olive oil
  • 1/2 tsp seasoned salt
  • 1/2 tsp sea salt
  • 1/2 tsp black pepper
  • 1/2 tbsp smoked paprika
  • 3/4 tsp garlic powder
  • 1 tsp dried thyme


  • Preheat oven to 375 F
  • Place cleaned and washed, and air-dried pumpkin seeds to a medium bowl.  (see notes below)
  • Add olive oil and spices and mix well until evenly coating all of the pumpkin seeds
  • Line baking sheet with parchment paper and spread pumpkin seed mixture evenly over top.
  • Bake for 20-25 minutes or until pumpkin seeds are crunchy.  


Calories: 105kcalCarbohydrates: 9.4gProtein: 3.2gFat: 6.7gCholesterol: 0mgSodium: 779mgPotassium: 168mgFiber: 0.4gSugar: 0.2gCalcium: 10mgIron: 0.9mg


Note:  Cooking time is based on allowing the pumpkin seeds to dry out for a few days after washing.  To do this remove the seeds from the pumpkin pulm and rinse with water. Place rinsed pumpkin seeds free of pulp onto paper towels for a day to let dry.  
Please Note:

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice.

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For the step-by-step version of this recipe, check out the How to Make Perfectly Roasted Pumpkin Seeds Story.


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  1. 5 stars
    Sounds so delicious!
    I wonder if sunflower seeds would work too? Has anyone tried before? Thank you so much!

    1. Hi Roberta, I have never tried sunflower seeds but I don’t see why they wouldn’t work too! If you do try please let me know how they work out for you.

  2. 5 stars
    I love snacking on these! And yes, pumpkin seeds are so healthy and they are great addition for salad too. Can’t wait to give this a try!

  3. 5 stars
    I can already imagine how addictive this recipe is! I mean all seeds are addictive as you can’t stop until the bag is empty but this one is the queen of all seeds recipes!

  4. 5 stars
    Yesss! I made almost the exact pumpkin seeds the other day and have been munching on them ever since! I love smoked paprika on pumpkin seeds, but next time I will definitely add garlic powder too, that sounds like a great combination.

  5. 5 stars
    The health benefits of pumpkin seeds are amazing! Thanks for including them.
    I will definitely have to try this recipe. I love roasted pumpkin seeds.

  6. 5 stars
    I think I’m the one person on the planet to NOT join the pumpkin craze 🙂 But I have to admit, I do like pumpkin seeds, especially for snacking. I like the simple seasoning, and these look so good.

  7. 5 stars
    I love all the savory spices you used for these pumpkin seeds. They sound amazing. And such pretty photos! Can’t wait to try them.

  8. 5 stars
    Such a great way to use all the pumpkin seeds leftover from Halloween. I love snacking on these. You can flavour them however you like, and your recipe sounds delicious.

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