This Roasted Pumpkin Seeds Recipe Turns Kitchen Scraps Into Crunchy, Addictive Gold

You just carved a pumpkin and you’re about to trash the best part. Don’t. Those slimy seeds are basically free gourmet snacks waiting to happen.

Ten minutes of prep, one pan, and you’ll have a salty, crispy, can’t-stop-grabbing handfuls kind of situation. This is the kind of recipe that makes you feel clever, thrifty, and a tiny bit dangerous—because you will eat the whole batch. Ready to turn “pumpkin guts” into a snack you’ll flex about?

Let’s make it happen.

What Makes This Recipe So Good

Crispy every time: A quick boil and thorough drying keep seeds shatter-crisp, not chewy.
Flavor-flexible: Salted classic? Smoky BBQ? Cinnamon-sugar?
One base method, infinite flavors.
Minimal effort: One sheet pan, pantry spices, and a standard oven. Zero fancy tools.
Not just a snack: Toss over salads, soup, oatmeal, or yogurt for texture that actually matters.
Waste nothing: You’re upcycling pumpkin innards into a craveable, protein-packed bite. Sustainability never tasted so good.

What Goes Into This Recipe – Ingredients

2 cups raw pumpkin seeds (from one large pumpkin; pepitas work too, but roasting times vary)
1 tablespoon kosher salt (for boiling water)
1–2 tablespoons neutral oil (avocado, grapeseed, or olive oil for flavor)
1 teaspoon fine sea salt (for seasoning after drying)
Optional seasonings (choose one blend or mix-and-match):
- Smoky: 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, pinch cayenne
- Savory herb: 1 teaspoon Italian seasoning, 1/2 teaspoon onion powder, black pepper
- Sweet heat: 1 tablespoon brown sugar, 1/4 teaspoon cinnamon, pinch chili powder, flaky salt
- Everything bagel: 1 tablespoon everything seasoning + extra salt to taste

The Method – Instructions

Harvest the seeds: Scoop seeds from the pumpkin and place in a large bowl.
Pull away big chunks of pulp by hand. Don’t stress over perfection—stray strings won’t ruin your life.
Rinse and separate: Add cool water to the bowl. Agitate and let seeds float; pulp sinks.
Skim seeds with your hands or a sieve. Rinse briefly.
Quick brine (the secret): Bring a pot with 6 cups water and 1 tablespoon kosher salt to a boil. Add seeds and simmer 8 minutes.
This seasons from the inside and helps them roast evenly.
Drain and dry like you mean it: Drain well. Spread seeds on a clean towel or paper towels and pat thoroughly. Air-dry 10–15 minutes.
Drier seeds = crispier results.
Preheat the oven: Set to 325°F (165°C). A moderate temp prevents scorched outsides and raw insides.
Oil and season: Toss seeds with 1–2 tablespoons oil and 1 teaspoon fine salt. Add your chosen seasoning blend.
Coat evenly; clumpy spice equals patchy flavor.
Spread on a sheet: Line a baking sheet with parchment. Scatter seeds in a single layer with elbow room. Overcrowding = steaming, not roasting.
Roast and rotate: Bake 12 minutes.
Stir and spread again. Bake another 8–12 minutes until golden and audibly crisp when stirred. Total time: 20–24 minutes.
Finish and cool: Taste for salt.
Add a pinch more if needed. Cool on the pan 10 minutes to lock in crunch.
Optional flair: For sweet versions, sprinkle a touch more sugar while warm. For extra shine, a tiny drizzle of oil post-roast boosts sheen and flavor carry.

How to Store

Short-term: Cool completely, then store in an airtight container at room temp for up to 1 week.
Longer haul: Keep in a sealed jar with a silica packet (food-safe) for up to 3 weeks.
Humidity is the enemy.
Freeze for later: Freeze in zip bags up to 3 months. Recrisp on a sheet pan at 300°F for 6–8 minutes.
Avoid: Storing warm seeds or using loosely covered bowls—hello, stale-ville.

Nutritional Perks

Protein + fiber: Seeds pack a solid hit of both, keeping you full and snack-satisfied.
Healthy fats: Rich in unsaturated fats that support heart health—without tasting like cardboard.
Mineral-loaded: Magnesium, zinc, iron, and potassium help with energy, immunity, and muscle function.
Antioxidants: Vitamin E and phenolic compounds reduce oxidative stress. Fancy words, real benefits.
Smart calories: Calorie-dense in a good way.
A little goes a long, delicious way.

Avoid These Mistakes

Skipping the dry step: Wet seeds steam and go chewy. Dry them like you’re prepping them for a magazine cover.
Cranking the heat too high: 400°F turns them bitter and burnt. Stay at 325°F for even color and crunch.
Under-seasoning: Seeds are dense; they need bold seasoning to taste like anything.
Don’t be shy.
Overcrowding the pan: Give them space or you’ll get a soft, sad pile. Two pans > one crowded pan.
Not stirring: Stir halfway to prevent hot spots and ensure every seed gets golden.
Adding sugar too early: For sweet versions, sugar can scorch. Use lower heat and add some at the end.

Mix It Up

Chile-lime: Chili powder, lime zest, and a squeeze of lime post-roast.
Finish with flaky salt.
Maple-pecan: Toss with a teaspoon maple syrup and chopped pecans in the last 5 minutes. Watch closely.
Tahini za’atar: Thin tahini with a touch of oil, toss lightly, roast, then dust with za’atar and lemon zest.
Curry crunch: Curry powder, turmeric, and black pepper. Amazing on soups and grain bowls.
Garlic-parm: Roast with garlic powder; sprinkle finely grated Parmesan right after baking so it melts.
Sweet chai: Cinnamon, cardamom, ginger, and a kiss of brown sugar.
Perfect yogurt topper.

FAQ

Do I need to peel the seeds?

Nope. The hull softens and crisps during roasting. If you use hull-less pepitas, reduce roast time by a few minutes—they cook faster.

Can I skip the boiling step?

You can, but you’ll lose even seasoning and consistent crunch.

The quick brine is the difference between “pretty good” and “wow, make more.”

How do I know they’re done?

They should look lightly golden, smell toasty, and sound crisp when you stir them on the pan. If they taste chewy, give them 3–5 more minutes and check again.

What oil is best?

Use a high-heat neutral oil for reliability. Olive oil adds flavor (great for savory), while coconut oil plays nicely with sweet blends, FYI.

Can I roast seeds from any squash?

Yes.

Butternut, acorn, and kabocha seeds roast beautifully. Sizes vary, so start checking 5 minutes early.

How do I fix soggy seeds?

Spread on a sheet and re-bake at 300°F for 8–10 minutes. If they’re still soft, they may have absorbed moisture—cool fully before storing next time.

Are roasted pumpkin seeds good for kids?

Yes, but consider age and chewing ability.

They’re small and crunchy; for younger kids, chop them lightly or mix into softer foods.

My Take

Roasted pumpkin seeds are the kind of kitchen win that rewards you for paying attention. The quick brine and thorough drying are the 80/20 moves that deliver outsized results, IMO. Once you nail the base, flavoring is pure creativity—your spice drawer becomes a playground.

Make a double batch, stash a jar in the pantry, and try not to “sample” them all before they cool. Or do. I get it.