Fall is here, which means pumpkins are everywhere—front porches, coffee shops, and cozy kitchen counters waiting to be turned into soups, breads, and pies. But there’s one underrated gem that often gets overlooked: the seeds. Learning how to roast pumpkin seeds is one of the easiest (and tastiest) ways to turn your pumpkin carving scraps into a crunchy, nutrient-packed snack.
Pumpkin seeds aren’t just delicious; they’re loaded with protein, magnesium, and healthy fats that make them a powerhouse superfood. Whether you like them savory, sweet, or spicy, roasted pumpkin seeds are the perfect snack to keep on hand this season.
Choosing Your Pumpkin Seeds
You can make roasted pumpkin seeds from two sources:
- Fresh pumpkin seeds — Scooped straight from your jack-o’-lantern or pie pumpkin. They’ll need a good rinse to remove stringy pulp before roasting.
- Store-bought raw pumpkin seeds — Usually labeled as “pepitas.” These are already cleaned and ready to roast, which saves time.
Pro tip: If you’re scooping seeds yourself, soak them in a bowl of water after rinsing. The pulp sinks, the seeds float, and cleanup becomes way easier.
While you can technically use seeds from any pumpkin, smaller “sugar pumpkins” tend to have more tender seeds compared to large carving pumpkins.
Step-By-Step Roasting Instructions
Oven Method (classic + foolproof)
- Preheat oven to 350°F.
- Dry your cleaned seeds thoroughly with a towel.
- Toss seeds with 1–2 teaspoons of olive oil (or avocado oil) and your favorite seasonings.
- Spread in a single layer on a parchment-lined baking sheet.
- Roast for 15–20 minutes, stirring halfway until golden and crispy.
Air Fryer Method (quick + crispy)
- Toss seeds in oil + seasoning, then air fry at 350°F for 10–12 minutes, shaking halfway.
Flavor Ideas
- Savory: sea salt + garlic powder
- Sweet: cinnamon + maple sugar
- Spicy: smoked paprika + cayenne
Pro tip: Don’t overcrowd your pan. A single even layer ensures perfectly crunchy results.
Nutritional Benefits of Pumpkin Seeds
Roasted pumpkin seeds aren’t just a fall snack—they’re a nutritional powerhouse:
- Magnesium: supports heart health and better sleep
- Zinc: boosts immunity
- Protein & healthy fats: keep you energized and satisfied
- Antioxidants: protect cells and reduce inflammation
Adding a handful to your day is an easy, tasty way to get a nutrient boost.
Creative Ways To Use Roasted Pumpkin Seeds
- Snack on them straight out of the jar.
- Sprinkle on salads, roasted veggies, or soups for crunch.
- Add to oatmeal, smoothie bowls, or yogurt.
- Mix into muffins, granola, or breads for extra texture.
Add them to the top of this delicious Kabocha Curry Soup!
Storage Tips for Maximum Freshness
Once cooled, store roasted pumpkin seeds in an airtight container at room temperature for up to a week. For longer storage, keep them in the fridge for up to a month—or freeze for up to three months without losing crunch.
Now you know how to roast pumpkin seeds in just a few simple steps—and why they’re such a healthy fall snack. They’re crunchy, customizable, and packed with nutrients your body will thank you for. Try out a few different flavors, get creative with how you use them, and enjoy this cozy fall superfood.
If you try this pumpkin seed recipe, share your creations on Instagram—I’d love to see your flavor combos!
FAQ
How long do roasted pumpkin seeds last?
About 1 week at room temp, up to 1 month refrigerated, and 3 months frozen.
Can you roast pumpkin seeds without oil?
Yes! Toss them with just seasonings and roast. They’ll be a little drier but still crunchy.
What’s the healthiest way to season pumpkin seeds?
Stick with spices and herbs (like cinnamon, chili powder, or garlic) and use minimal oil for the best balance of flavor + nutrition.
My Favorite Recipes With Pumpkin Seeds
Roasted Veggies with Bacon and Pepita Pesto
Grilled Peaches and Cream with Pecan Crumble (Gluten-Free, Dairy-Free)
