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a close up of savory seasoned roast pumpkin seeds with a wooden serving spoon on a parchment lined sheet pan.
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5 from 3 votes

Roasted Pumpkin Seeds (3 Ways)

Turn the seeds from your carving pumpkin into a crisp, nutty snack three ways: simply salted, sweet with cinnamon sugar, or boldly Mediterranean with za’atar, sumac, and Aleppo pepper.
Prep Time10 minutes
Cook Time50 minutes
Total Time1 hour
Course: Snack
Cuisine: American
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Servings: 4
Author: Suzy Karadsheh

Ingredients

For the Roasted Pumpkin Seeds

  • 1 cup whole pumpkin seeds in their shell (from about 1 large pumpkin or 2 small pumpkins)
  • Kosher salt
  • 2 teaspoons extra virgin olive oil, plus more for finishing

Sweet Seasonings (optional)

  • 1 teaspoon ground cinnamon
  • 2 teaspoons granulated sugar

Mediterranean Seasonings (optional)

Instructions

  • Get ready. Preheat your oven to 300°F.
  • Clean the seeds. Place the seeds in a mixing bowl and cover with cold water. Rub the seeds between your hands to remove the clingy pulp. The seeds will float to the top; scoop them into a colander or fine-mesh strainer. Rinse once more under the tap to remove any remaining pulp (a little here and there is okay).
  • Dry thoroughly. Press the seeds between clean towels to remove as much moisture as possible. You can also leave them to air-dry overnight.
  • Coat the seeds. Transfer them to a sheet pan. Drizzle with enough olive oil to coat, about 2 teaspoons, and season with a generous pinch of kosher salt. Toss well, then spread the seeds into one layer.
  • Roast until golden. Roast for 30 to 45 minutes, tossing the seeds and rotating the pan every 10 minutes or so. The exact time will depend on the size of your seeds. If you’re making a flavored version, combine the seasonings in a small bowl while the seeds roast.
  • Season and serve. For plain pumpkin seeds, toss them on the pan with another dash of olive oil and more salt to taste. For the sweet or Mediterranean versions, toss with a dash of olive oil, your seasoning blend, and another pinch of salt. Return the pan to the oven for 3 to 5 minutes, then serve warm.

Notes

  • Shop this recipe: Visit our shop for quality Mediterranean ingredients, including extra virgin olive oil, za’atar, sumac, and Aleppo pepper.
  • Make ahead: Clean and dry the pumpkin seeds the day before, then leave them to air-dry overnight.
  • Storage: Let the roasted pumpkin seeds cool completely. Store in an airtight container in the refrigerator for 10 to 14 days. For longer storage, keep them in a freezer-safe container in the freezer.
  • Do I need to boil the seeds? I tested boiling the seeds and dry-toasting them before adding the oil. Neither method made them more tender or crispy, so I skip the extra fuss.
  • You can eat roasted pumpkin seeds whole, shells and all.
  • Keep a close eye on the seeds as they roast. The timing will depend on their size and how deeply golden you like them.

Nutrition

Calories: 169.3kcal | Carbohydrates: 4.3g | Protein: 8.8g | Fat: 14.5g | Saturated Fat: 2.5g | Polyunsaturated Fat: 5.9g | Monounsaturated Fat: 4.6g | Trans Fat: 0.01g | Sodium: 5.3mg | Potassium: 232.5mg | Fiber: 1.9g | Sugar: 0.4g | Vitamin A: 2.4IU | Vitamin C: 0.5mg | Calcium: 15.3mg | Iron: 2.4mg

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