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Crispy, crunchy and lightly dusted with pink Himalayan salt, these Simple Oven Roasted Pumpkin Seeds are the ultimate autumn snack!
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It's an autumn and Halloween tradition to roast the seeds when carving Jack-O'-Lanterns or making homemade Pumpkin Purée. They make a healthy snack that's crispy enough to satisfy those crunchy cravings. Plus, it can be a fun and wholesome tradition for the whole family.
Roasting Pumpkin Seeds brings out their subtle nutty flavour while giving them a delightful crunch. They make a nutritious replacement for chips that actually hits the spot. They can even be spiced with a variety of seasonings. However, my favourite way to enjoy them is simply seasoned with a touch of olive oil and a sprinkle of natural mineral salt.
Are Roasted Pumpkin Seeds Healthy?
Roasted Pumpkin Seeds are full of health-promoting properties and nutrients. They are a great source of minerals, heart-healthy fats, amino acids and antimicrobial properties.
Health Benefits
Mineral-rich. Pumpkin Seeds are a great source of minerals, including potassium, magnesium and zinc.
Good for blood sugar balance. The combination of protein, fibre, and healthy fats in Pumpkin Seeds makes them an excellent snack choice that won't spike blood sugar levels.
Heart-healthy. Rich in cholesterol-lowering fats, Pumpkin Seeds make a great heart-healthy option.
Beneficial to mood & sleep regulation. Pumpkin Seeds are a great source of tryptophan. This essential amino acid is needed for the production of sleep and mood-regulating hormones, melatonin and serotonin.
Skin-loving. Loaded with antioxidants, vitamin E, zinc and carotenoids, Pumpkin Seeds are full of skin-loving nutrients.
Antimicrobial. The flavonoids, saponins, and alkaloids found in Pumpkin Seeds can prevent biofilm growth as well as destroy bacterial, fungal, and pathogenic cell membranes. This means pumpkin seeds are great for gut and immune health.
Seasonal Benefits
Autumn is pumpkin season, making it the perfect time to extract the seeds when they are nice and fresh! Plus, pumpkin Seeds aren't just a fun traditional snack for Halloween and Thanksgiving; they're also a zinc-rich food that can support the body's natural defence mechanisms during cold and flu season.
How to Make Simple Oven Roasted Pumpkin Seeds
As mentioned above, making Oven Roasted Pumpkin Seeds is fun, simple, and so yummy! It only takes 3 ingredients and about 30 minutes. Follow the steps below or watch the video!
What You Will Need
Equipment
- Large metal spoon to gut and deseed the pumpkin.
- Bowl to place guts and seeds in.
- Baking sheet to roast the pumpkin seeds on.
- Strainer to rinse and clean pumpkin seeds.
- Oven to roast the pumpkin seeds.
Ingredients
- 1 - 2 fresh pumpkins to extract the seeds from.
- Extra virgin olive oil helps the salt to stick to the Pumpkin Seeds and gives them a delicious, crispy crunch. You can also use pure cold-pressed avocado oil.
- Pink Himalayan Salt (or any quality natural mineral salt) helps to bring out the savoury flavour of Roasted Pumpkin Seeds.
Step 1: Extract & Rinse Seeds
Cut your pumpkin in half (or remove the top if carving a Jack-O'-Lantern). Scoop the seeds and guts with a sturdy metal spoon into a bowl. Next, pour water into the bowl, covering the seeds. This makes it easier to remove the seeds from the pulp. Swoosh the seeds around and then begin to pick out the strands and pulp. Any seeds attached to large chunks should slide right off.
Once most has been removed, pour the seeds into a colander to strain and rinse off any remaining pulp.
Step 2: Dry
Spread your cleaned pumpkin seeds onto a baking sheet and allow to dry. You can pat them with a paper towel or leave them in a well-ventilated place for an hour or two to air dry. You could also leave them overnight in a safe place where they will be undisturbed.
Step 3: Season
Once your seeds are dried, drizzle them with a touch of olive oil and a sprinkle of pink Himalayan salt. Give them a little mix to ensure they are evenly coated, and then spread out evenly to bake.
Step 4: Roast
Place them in the oven and Roast at 300°F (150°C) for 25 - 30 minutes or until they turn golden brown. Stir halfway through to ensure they get an even roast.
Step 5: Cool
Allow your Roasted Pumpkin Seeds to cool for a few minutes before enjoying.
My Top Tips
- Use fresh seeds for the best results. Make sure the pumpkin you extract the seeds from is fresh, and avoid using the seeds from pumpkins or squash that have been stored well into the winter months. However, you can store the raw seeds and guts in the fridge for up to 3 days before roasting. Just check thoroughly for any mould before using.
- Roast at a low temperature to avoid burning and to preserve precious nutrients and prevent burning.
- Don't add too much oil. It only takes a little drizzle of oil to get that crispy crunch and for the salt to stick.
Substitutions & Variations
Pure cold-pressed avocado oil can be substituted for the olive oil.
For a crispy oil-free version, you can use the pumpkin pulp instead! Simply skip the soaking and rinsing, and remove any chunks, strands and large pulpy pieces, leaving a thin layer of the pumpkin juices on the seeds. Then sprinkle with salt and bake for the same amount of time.
Squash seeds can be used in place of pumpkin seeds!
Soak or boil in salt water. If you want to go the extra mile, you can soak the raw pumpkin seeds in salt water before roasting. This can give them a slightly crispier crunch. It also gives them a saltier flavour. To soak your seeds, add ½ teaspoon of Himalayan salt to 2 cups of water and bring to a rolling boil to dissolve the salt. Pour over the cleaned pumpkin seeds and allow to soak for 1 - 3 hours. The longer the seeds are soaked, the saltier they will taste.
Storing & Saving
Store roasted pumpkin seeds in an airtight container (glass is best) to keep them fresh and crunchy. When stored properly, they will keep for up to two weeks at room temperature.
FAQs
No, it's safe to eat the outer shell of pumpkin seeds. In fact, they are a great source of fibre, and roasting makes them easy to digest.
300°F is a great temperature to roast pumpkin seeds to prevent burning and preserve nutrients. However, you can roast them at higher temperatures (up to 400°F) if you need to reduce the cooking time.
If roasting at 300°F, bake your pumpkin seeds for 25 - 30 minutes or until golden brown. If roasting at higher temperatures, bake for 10 - 20 minutes.
Yes, unlike when making pumpkin puree, you can use the seeds from any type of pumpkin, even big ole' Jack-O'-Lanterns. That being said, seeds from smaller pumpkins are usually smaller with a slightly crispier crunch, while seeds from bigger pumpkins are larger, and the outer shell can be a touch tougher.
Yes, you can use the seeds from any type of winter and autumn squash. However, summer squashes have thinner seeds that won't yield the crunch and quantity pumpkins and larger squashes do.
Yes, roasted pumpkin seeds are an excellent option for low-sodium diets. This recipe is very lightly salted. However, you can omit the salt altogether or opt for a salt-free herb seasoning.
Recipe Highlights
Crunchy and satisfying. Roasted Pumpkin Seeds are the perfect healthy snack to satisfy those savoury, salty, crunchy cravings.
Nutrient-rich. Pumpkin seeds are one of autumn's many superfoods. They are packed with minerals, antioxidants, heart-healthy fats, and many other nutrients.
Suitable for many diets. These Simple Oven Roasted Pumpkin Seeds are naturally gluten-free, dairy-free, vegan and keto-friendly.
Fun & easy. Making homemade roasted pumpkin seeds is a beloved autumn and Halloween tradition that makes a fun and easy snack!
More Autumn Recipes
- Easy Homemade Pumpkin Purée
- DIY Pumpkin Spice
- Homemade Roasted Tomato Soup
- Roasted Butternut Squash Soup (with Apple)
- Simple Homemade Granola
- Caffeine-Free Pumpkin Spice Latte
If you make these Simple Oven Roasted Pumpkin Seeds, let me know how they turn out by leaving a comment and rating below. Also, make sure you're following along on Pinterest, Instagram, Facebook and Flipboard for more wildly nutritious recipes!
Simple Oven Roasted Pumpkin Seeds
Print RecipeEquipment
- Baking Sheet
- Bowl
- Strainer
- Oven
- Metal Spoon
Ingredients
- Seeds from 1 - 2 Pumpkins (about 1.5 cups)
- 1 teaspoon Extra Virgin Olive Oil (or Avocado Oil)
- ½ teaspoon Pink Himalayan Salt
Instructions
- Cut your pumpkin in half (or remove the top if carving a Jack-O'-Lantern). Scoop the seeds and guts with a sturdy metal spoon into a bowl. Next, pour water into the bowl, covering the seeds. This makes it easier to remove the seeds from the pulp. Swoosh the seeds around and then begin to pick out the strands and pulp. Any seeds attached to large chunks should slide right off.Once most has been removed, pour the seeds into a strainer and rinse the remaining pulp off.
- Spread your washed pumpkin seeds onto a baking sheet and allow to dry. You can pat them with a paper towel or leave them in a well-ventilated place for an hour or two to air dry. You could also leave them overnight in a safe place where they will be undisturbed.
- Once your seeds are dried, drizzle them with olive oil and dust them with pink Himalayan salt. Give them a little mix to ensure they are evenly coated, and then spread out evenly to bake.
- Place them in the oven and Roast at 300°F (150°C) for 25 - 30 minutes or until they turn golden brown. Stir halfway through to ensure they get an even roast.
- Allow your Roasted Pumpkin Seeds to cool for a few minutes before enjoying.
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