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. A combination so delicious 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 Himalayan salt.
Roasted Pumpkin Seeds 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.
Autumn: Pumpkin Seeds aren't just a fun and cozy traditional snack! 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 Need
- Metal Spoon
- Baking Sheet
- 1 - 2 Pumpkins
- Extra Virgin Olive Oil (or Avocado Oil)
- Himalayan Salt
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.
Coconut oil or avocado oil can be substituted for the olive oil. If using coconut oil, melt before drizzling over the pumpkin seeds.
For a crispy oil-free version, you can use the pumpkin pulp instead! Simply skip the soaking and rinsing, and just remove any chunks, strands and large pulpy pieces, leaving a thin layer of 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!
How to Store Roasted Pumpkin Seeds
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.
Tips to Make Roasted Pumpkin Seeds Perfectly
- Use fresh seeds. Roasting Pumpkin Seeds during the autumn season from a fresh pumpkin provides the best results. 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 lower temperatures. Roasting Pumpkin Seeds at lower temperatures helps 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.
- 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 in 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.
FAQs About Roasted Pumpkin Seeds
Do I need to remove the outer shell of Roasted Pumpkin Seeds before eating?
- 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.
What temperature to Roast Pumpkin seeds at?
- 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.
How long to roast Pumpkin Seeds?
- 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.
Can I use the seeds of any type of pumpkin?
- 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.
Can I use seeds from other types of squash?
- 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.
Are Roasted Pumpkin Seeds okay to eat on a low-sodium diet?
- 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.
Why You'll Love This Recipe
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 try this Simple Oven Roasted Pumpkin Seed recipe, let me know how it turns out by leaving a comment and/or a rating below! And make sure you're following along on Pinterest, Instagram and Facebook for more wildly nutritious recipes!
Simple Oven Roasted Pumpkin Seeds
- Metal Spoon
- Seeds from 1 - 2 Pumpkins (about 1.5 cups)
- 1 teaspoon Extra Virgin Olive Oil (or Avocado Oil)
- ½ teaspoon Pink Himalayan Salt
- 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.