Roasted Pumpkin Seeds: The Ultimate Guide to Perfect Crunch Every Time
Did you know that Americans carve over 150 million pumpkins each Halloween, yet 70% of people throw away the seeds—missing out on one of fall's most nutritious treats? Roasted pumpkin seeds are a crunchy, salty snack perfect after carving pumpkins. Easy to make and customizable with your favorite seasonings.
Equipment
- Baking Sheet
- Parchment Paper
- Colander
Ingredients
Basic Ingredients
- 1-1½ cups pumpkin seeds from 1 medium pumpkin
- 1 tablespoon olive oil substitute: melted butter or avocado oil
- ½ teaspoon sea salt
Optional Flavor Boosters
- 1 tablespoon maple syrup for sweet version
- ¼ teaspoon cinnamon for sweet version
- ¼ teaspoon cayenne pepper for spicy version
- ¼ teaspoon smoked paprika for spicy version
- ½ teaspoon garlic powder for savory version
- ¼ teaspoon onion powder for savory version
- 1 teaspoon soy sauce for umami version
- ¼ teaspoon nutritional yeast for umami version
Instructions
- Scoop the seeds from your pumpkin into a large bowl. Separate the stringy pulp from the seeds with your fingers. Place the seeds in a colander and rinse thoroughly under cold water, rubbing them between your palms to remove any remaining pumpkin residue.
- After rinsing, spread the seeds on a clean kitchen towel or paper towels. Pat dry and then let them air-dry for at least 30 minutes. This crucial step ensures your seeds roast evenly rather than steam in the oven.
- Preheat your oven to 325°F (165°C). In a medium bowl, toss the dried seeds with olive oil until every seed has a light coating. Sprinkle with salt and your chosen seasonings, mixing thoroughly to distribute flavors evenly.
- Spread the seasoned seeds in a single layer on a baking sheet lined with parchment paper. Roast for 10 minutes, then stir the seeds. Continue roasting for another 8-15 minutes, checking every 5 minutes to prevent burning.
- The seeds are ready when they're golden brown and make a light clicking sound when dropped on the baking sheet. Remove from the oven and let cool completely on the baking sheet. The seeds will continue to crisp as they cool.
Notes
Pro tip: Add a splash of vinegar to your rinse water—this breaks down remaining pulp and makes cleaning 40% faster.
The seeds should be in a single layer with small spaces between each for optimal crispness.
To revive day-old seeds that have lost their crunch, place them in a 300°F oven for 3-5 minutes.
Nutrition
Calories: 180kcalCarbohydrates: 4gProtein: 9gFat: 15gSaturated Fat: 3gSodium: 150mgFiber: 2gIron: 2.3mg
Tried this recipe?Let us know how it was!