Roasted Pumpkin Seeds

This quick and easy oven roasted pumpkin seeds recipe is a favorite every fall season when all of those Halloween pumpkins are getting carved. Rich and toasty, these crunchy little pumpkin seeds are a tradition every year.

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This pumpkin seeds recipe, roasted to perfection, are a really yummy autumn snack. You can also check out this handy post showing how to roast pumpkin, which goes hand in hand with how to make roasted pumpkin seeds. Have a look through all of our fall recipes for more inspiration.

Why you will love this recipe

• Snacking on roasted pumpkin seeds (pepitas) is a crunchy experience we all need in our lives.
• If you are carving pumpkins for Halloween, make a batch of this wholesome snack a part of the tradition.
• Naturally gluten-free, low-carb, and Whole30 friendly. Bonus!

Ingredient notes

Find the complete ingredient list, with measurements, in the recipe card below.

• Raw Pumpkin Seeds – These are the seeds directly from the pumpkin.
• Ghee or Butter – We have been using mostly ghee, which makes this recipe Whole30 friendly.
• Sea Salt – Used in the soaking process as well as sprinkling on the seeds before roasting.

Equipment

Large Bowl and Mesh Sieve – For cleaning, rinsing, and soaking the seeds.

Baking Sheet Pan – For roasting the seeds in the oven.

Parchment Paper – A must for easy cleanup. We generally choose unbleached parchment.

Instructions

Scroll to the recipe card at the bottom for the FULL recipe details.

Step 1

After scooping the seeds from the insides of the pumpkin with a large spoon, clean them of all the goo and stringy bits from the pumpkin guts.

Step 2

Then, transfer the seeds to a large bowl and soak them in a mixture of 2 cups of water and 1 tablespoon of sea salt. Soak in the salted water for at least 30 minutes and up to 1-2 hours.

Step 3

Next, drain the soaked seeds and pat them dry with paper towel.

Let them dry thoroughly on a baking sheet in a single layer for at least 4 hours, up to overnight.

This helps them get crisp. Wet seeds tend to steam in the oven, which can leave them chewy rather than crunchy. Once the moisture is gone, the seeds can toast and develop that rich, roasted flavor.

Step 4

After the drying, we finally get to the roasting.

Line a baking sheet with parchment and preheat the oven.

Toss the seeds with melted butter or ghee, then sprinkle with a pinch of salt and spread evenly in a single layer on the baking sheet.

Finally, roast for 20-25 minutes, stirring every 8-9 minutes, until they look toasty and golden brown.

Let them cool in the pan for 10-15 minutes and enjoy.

Substitutions and recipe variations

You can swap in a light-flavored oil instead of ghee or butter if you want a dairy-free option, such as light olive oil, avocado oil, or refined coconut oil.

There are many ways to spice these up. You can customize this crunchy snack with all kinds of seasonings and spices. Examples include pumpkin pie spice, ginger, or cinnamon for a total autumn vibe, or a pinch of chili powder or cayenne pepper for heat. Experiment with garlic powder, paprika, or a spice blend of cumin and curry powder for savory flavor.

Sweeten them up with a drizzle of honey or maple syrup.

Serving suggestions

These are so good on their own as a crispy, healthy snack.

Toss a handful into salads for some crunchy texture. I love them on this arugula salad with sweet potato. Must try!

Stir them into a no-bake granola bar mixture. YUM!

FAQS

Storage tips

To Store: Let the roasted seeds cool completely, then keep them in an airtight container at room temperature for 1-2 weeks.

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