Description
Crunchy, savory roasted pumpkin seeds are the ultimate autumn snack—perfect for kids and adults alike. This easy recipe transforms leftover pumpkin seeds into a healthy, addictive treat with customizable flavors.
Ingredients
Scale
- 1 1/2 cups raw pumpkin seeds (from one large pumpkin, about 180g)
- 2 tablespoons olive oil
- 1 teaspoon sea salt
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon garlic powder
- 1/4 teaspoon black pepper (optional)
- Optional: 2 tablespoons finely grated Parmesan cheese
- Optional: a pinch of cayenne pepper
- Optional: 1 teaspoon cinnamon and 2 teaspoons sugar (for sweet version)
Instructions
- Preheat oven to 350°F (175°C). Line a baking sheet with parchment paper or a silicone mat.
- Scoop seeds from pumpkin and place in a colander. Rinse under cold water, separating seeds from pulp.
- Optional but recommended: Boil cleaned seeds in a saucepan with 4 cups water and 2 teaspoons salt for 10 minutes. Drain.
- Spread seeds on a paper towel or clean kitchen towel and pat dry. Let air dry for 10-15 minutes.
- Transfer dry seeds to a mixing bowl. Add olive oil, sea salt, smoked paprika, garlic powder, and black pepper. Toss to coat. For sweet seeds, toss with cinnamon and sugar instead.
- Spread seasoned seeds in a single layer on the prepared baking sheet.
- Bake for 20-30 minutes, stirring every 10 minutes, until golden brown and toasty. Watch closely in the last 5 minutes.
- Remove from oven and let cool for 15-20 minutes on the pan.
- Taste and adjust seasoning if needed. For cheesy seeds, sprinkle Parmesan while still warm.
- Serve warm or at room temperature.
Notes
Boiling seeds before roasting makes them extra crunchy and helps seasoning stick. Dry seeds thoroughly for best texture. Customize with your favorite spices—try chili powder, cinnamon sugar, or Parmesan. For air fryer, roast at 320°F for 10-15 minutes, shaking halfway. Store in an airtight container for up to 1 week at room temperature, or freeze for up to 2 months.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Snack
- Cuisine: American
Nutrition
- Serving Size: 1/4 cup (about 30g)
- Calories: 150
- Sodium: 200
- Fat: 13
- Saturated Fat: 2
- Carbohydrates: 5
- Fiber: 2
- Protein: 8
Keywords: roasted pumpkin seeds, fall snack, healthy snack, kid-friendly, crunchy, oven roasted, gluten-free, nut-free, autumn recipe