Home » Low-Carb Snacks » Roasted Pumpkin Seeds
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These roasted pumpkin seeds are seasoned with olive oil, smoked paprika, garlic, and cayenne.
They make an excellent snack, so whenever I bake a pumpkin (or carve one with my kids for Halloween), I save the seeds, season them, and roast them.
My kids get so excited every year when carving Jack-O-Lanterns. They make sure to save as many of the seeds as they possibly can. We then clean them and roast them.
These roasted pumpkin seeds are delicious. The extra kick from the spices dramatically elevates their flavor. And they keep well on the counter for up to two weeks!
Jump to:
- Ingredients
- Variations
- Roasted Pumpkin Seeds Instructions
- Expert Tip
- Recipe FAQs
- Serving Suggestions
- Storing Leftovers
- More Pumpkin Recipes
- Foodie Newsletter
- Recipe Card
Ingredients
You'll only need a few simple ingredients to make this recipe. The exact measurements are listed in the recipe card below. Here's an overview of what you'll need:
- Raw pumpkin seeds: Clean them well, then wash and dry them. Don't go nuts about completely drying them; they will dry out in the oven.
- Olive oil: Adds lovely flavor to the seeds.
- To season: Kosher salt, smoked paprika, garlic powder, and cayenne pepper.
Variations
- If you're not into spicy food, simply omit the cayenne pepper. You'll get delicious, well-seasoned seeds without the heat. On the other hand, if you enjoy spicy foods, you can double the cayenne.
- You can replace the smoked paprika with chili powder and the garlic powder with onion powder.
- Sometimes, I add a pinch of ground cumin.
- You can use melted butter instead of olive oil. I like both versions.
Roasted Pumpkin Seeds Instructions
Scroll down to the recipe card for detailed instructions. Here are the basic steps for making this recipe:
You start by removing the seeds from the pumpkin, rinsing, and drying them on a clean towel. (Photos 1-4).
Next, mix together the seeds, olive oil, and spices. (Photos 5-7).
Spread the seasoned seeds on a parchment-lined rimmed baking sheet. Bake them until golden, about 15 minutes, in a 350°F oven. Stir them midway through baking to ensure they roast evenly. (Photo 8).
Expert Tip
Roasting the seeds is one of the best things about making Jack-o-lanterns, but you don't have to wait until Halloween to make them.
Whenever I roast a pumpkin or microwave spaghetti squash, I remind myself not to discard the seeds.
Picking the seeds, rinsing, and drying them is an extra effort. But it's well worth it once the tasty seeds are seasoned and roasted.
Recipe FAQs
Can you eat pumpkin seed shells?
You can eat these seeds with or without the shells. I usually eat them with the shells. It's easier than trying to peel them, and it's delicious. After all, most of the seasoning adheres to the shell.
What oven temperature should I use?
I like to bake pumpkin seeds in a 350°F oven. You can go lower than this and roast them for longer, but don't go any higher because they burn easily.
How do you know when the seeds are done?
When done, they will have a deep golden color, very different from their white color in their raw state. Note that they should be golden, not brown. When they become dark brown, it means you over-roasted them. So keep a close eye on them!
Serving Suggestions
These tasty little seeds are the perfect snack. They are delicious and satiating. That's typically how I serve them.
You can also shell them and use them in recipes. They make a lovely, crunchy addition to salads such as this arugula salad.
You can use them to top this pumpkin curry soup or add them to a chocolate bark for a sweet-salty-spicy flavor combination.
Storing Leftovers
After you cool them completely, store these seeds on the counter in an airtight container for up to two weeks.
For longer storage or if your kitchen is hot, store them in an airtight container in the fridge for up to a month. You can reheat them in the microwave at 50% power.
You can also freeze these seeds in a freezer-safe container for up to three months.
More Pumpkin Recipes
- Roasted Pumpkin
- Pumpkin Curry Soup
- Pumpkin Chili
- Mashed Pumpkin
Recipe Card
4.99 from 105 votes
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Roasted Pumpkin Seeds
These roasted pumpkin seeds are seasoned with olive oil, smoked paprika, garlic, and cayenne. They make an excellent snack!
Prep Time10 minutes mins
Cook Time20 minutes mins
Total Time30 minutes mins
Course: Snack
Cuisine: American
Servings: 4 servings
Calories: 101kcal
Author: Vered DeLeeuw
Ingredients
- 1 cup raw pumpkin seeds (4 ounces)
- 1 tablespoon olive oil extra-virgin
Seasonings:
- 1 teaspoon Diamond Crystal kosher salt or ½ teaspoon of any other salt
- 1 teaspoon smoked paprika
- ½ teaspoon garlic powder
- ¼ teaspoon cayenne pepper
Instructions
Rinse the pumpkin seeds and dry them on a clean kitchen towel.
Preheat your oven to 350°F. Line a large, rimmed baking sheet with parchment paper.
Place the pumpkin seeds in a medium bowl. Add the olive oil, kosher salt, smoked paprika, garlic powder, and cayenne pepper. Mix witha large spoon or your handsuntil the seeds are well coated.
Spread the pumpkin seeds in a single layer on the prepared baking sheet. Roast until golden for 15-20 minutes, stirring them halfway through.
Serve immediately - they are perfect when warm!
Video
Notes
- Check the seeds after 15 minutes, and watch out to ensure they don't burn. They quickly progress from pale to brown. When done, they will have a deep golden color, very different from their white color in their raw state. Note that they should be golden, not brown. When they become dark brown, it means you over-roasted them. So keep a close eye on them!
- If you're not into spicy food, simply omit the cayenne pepper. You'll get delicious, well-seasoned seeds without the heat. On the other hand, if you enjoy spicy foods, you can double the cayenne.
- Storage: After you cool them completely, store these seeds on the counter in an airtight container for up to two weeks. For more extended storage or if your kitchen is hot, store them in an airtight container in the fridge for up to a month. You can reheat them in the microwave at 50% power. You can also freeze these seeds in a freezer-safe container for up to three months.
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Nutrition per Serving
Serving: 0.25recipe | Calories: 101kcal | Carbohydrates: 9g | Protein: 3g | Fat: 6g | Sodium: 372mg | Fiber: 2g
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Cup measurements refer to the standard American cup, which is 240 milliliters. Most of my recipes are low-carb (or keto) and gluten-free, but some are not. Please verify that a recipe fits your needs before using it. Recommended and linked products are not guaranteed to be gluten-free. Nutrition info is approximate, and the carb count excludes non-nutritive sweeteners. Nutrition info may contain errors, so please verify it independently. Recipes may contain errors, so please use your common sense when following them. Please read these Terms of Use carefully before using any of my recipes.
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About the Author
Vered DeLeeuw, LL.M., CNC, has been following a low-carb real-food diet and blogging about it since 2011. She's a Certified Nutrition Coach (NASM-CNC), has taken courses at the Harvard School of Public Health, and has earned a Nutrition and Healthy Living Certificate from Cornell University. Her work has appeared in several major media outlets, including Healthline, HuffPost, Today, Women's Health, Shape, and Country Living. Click to learn more about Vered.
