Roasted Pumpkin Seeds
Don't throw out the seeds when you carve your Halloween pumpkins. Rinsed, simmered in salted water and roasted with a little oil, they turn into a crunchy snack that keeps for a week. Season them with smoked paprika and garlic, or toss them with cinnamon sugar for a sweet batch.
Published
- Prep Time
- 15 mins
- Cook Time
- 30 mins
- Total Time
- 45 mins
- Servings
- About 1 cup
How do you make Roasted Pumpkin Seeds?
To roast pumpkin seeds, separate them from the pulp, rinse well and simmer in salted water for 10 minutes. Drain, pat very dry and toss with oil and seasoning. Spread in a single layer and roast at 180°C (350°F) for 15-20 minutes, stirring every 5 minutes, until golden and crisp. Let them cool on the pan, where they crisp up further.
- Total time
- 45 mins
- Calories
- 95 per serving
- Protein
- 3 g
- Yield
- About 1 cup
- Difficulty
- Easy
- Method
- Roasting
Ingredients
Seeds
Savoury seasoning
Cinnamon sugar seasoning (instead of savoury)
Equipment
Large bowl · Saucepan · Sieve or colander · Clean kitchen towel · Rimmed baking sheet
Quick Directions
Separate the seeds
Scoop the seeds and stringy pulp out of the pumpkin into a large bowl of cold water.
Simmer in salted water
Heat the oven to 180°C (350°F).
Dry the seeds
Drain the seeds, spread them on a clean kitchen towel and pat them as dry as you can.
Season
Tip the seeds onto a rimmed baking sheet, drizzle with the oil and toss until evenly coated.
Roast
Roast for 15-20 minutes, stirring every 5 minutes, until the seeds are golden and dry to the touch.
Step-by-Step Instructions
Follow these detailed steps to make the perfect roasted pumpkin seeds.
Separate the seeds
Scoop the seeds and stringy pulp out of the pumpkin into a large bowl of cold water. Rub the clumps between your fingers: the seeds float to the top and most of the pulp sinks. Skim the seeds into a sieve and pick off any strands that are left.
Simmer in salted water
Heat the oven to 180°C (350°F). Bring the water and 1 tbsp salt to a boil in a saucepan, add the seeds and simmer for 10 minutes. This seasons the seeds and helps them roast evenly.
Dry the seeds
Drain the seeds, spread them on a clean kitchen towel and pat them as dry as you can. Wet seeds steam in the oven instead of roasting.
Season
Tip the seeds onto a rimmed baking sheet, drizzle with the oil and toss until evenly coated. Sprinkle with the smoked paprika, garlic powder and fine salt, or with the sugar, cinnamon and a pinch of salt for a sweet batch, and toss again. Spread them out in a single layer.
Roast
Roast for 15-20 minutes, stirring every 5 minutes, until the seeds are golden and dry to the touch. Check the cinnamon sugar version often after 12 minutes, because sugar burns quickly. Leave the seeds to cool on the pan.
Recipe Tips
- Don't crowd the pan. Seeds piled on top of each other steam and stay chewy.
- Skipping the simmer is fine. Roast the rinsed, dried seeds at 160°C (325°F) for 25-35 minutes instead, stirring often.
- Seeds from butternut, acorn and other winter squash roast the same way. Smaller seeds are done sooner, so start checking after 8 minutes.
- Whole seeds are a choking risk for young children, so save this snack for older kids. Younger ones can still help scoop out the pumpkin.
Variations
- Air fryer: toss the simmered, dried seeds with the oil and seasoning and air fry at 180°C (350°F) for 8-12 minutes, shaking the basket every 3-4 minutes, until golden and crisp.
- Spicy: add 1/2 tsp ground cumin and 1/4 tsp cayenne pepper to the savoury seasoning.
- Herb and garlic: swap the smoked paprika for 1 tsp dried dill or Italian herbs.
- Maple: replace the sugar in the sweet version with 2 tsp maple syrup and watch them closely, since syrup browns fast.
Nutrition (per serving)
| Calories | 95 |
|---|---|
| Protein | 3 g |
| Carbs | 9 g |
| Fat | 5.5 g |
| Saturated fat | 1 g |
| Fibre | 3 g |
| Sugar | 0 g |
| Sodium | 190 mg |
Estimated from the listed ingredients; values vary by brand.
Related Recipes
Storing & Reheating
- Fridge
- Store the cooled seeds in an airtight container at room temperature for up to 1 week. They do not need refrigerating.
- Freezer
- Freeze in an airtight bag for up to 3 months. If they soften after thawing, warm them in a 180°C (350°F) oven for 3-5 minutes.
Roasted Pumpkin Seeds FAQs
Do you have to boil pumpkin seeds before roasting?
No, but it helps. Simmering pumpkin seeds in salted water for 10 minutes seasons them and helps them roast evenly. You can also roast rinsed, dried seeds straight away at 160°C (325°F) for 25-35 minutes, stirring often.
Can you eat the shells of pumpkin seeds?
Yes. The shells of seeds from carving pumpkins are edible and turn crunchy when roasted, and they add fibre. The green pepitas sold in bags come from hull-less pumpkin varieties or have had their shells removed.
How do I get roasted pumpkin seeds crispy?
Dry the seeds well after rinsing, use only a little oil, spread them in a single layer and roast until golden. Let them cool completely on the pan, because they keep crisping as they cool.
Can I roast pumpkin seeds in an air fryer?
Yes. Air fry the simmered, dried and seasoned seeds at 180°C (350°F) for 8-12 minutes, shaking the basket every 3-4 minutes, until golden and crisp.
How long do roasted pumpkin seeds last?
Roasted pumpkin seeds keep in an airtight container at room temperature for up to 1 week, or in the freezer for up to 3 months.
Disclaimer
- Nutrition information is an estimate based on the listed ingredients. It changes with the brands, portion sizes and swaps you use.
- Read ingredient labels for allergens and for diet claims such as gluten-free or vegan. Products and their ingredients can change.
- Cooking times are a guide, since ovens, air fryers and slow cookers all run differently. Use a food thermometer and cook meat, poultry and fish to the safe internal temperatures in government food safety guidance.
- This recipe is general information, not medical or nutrition advice. If you have an allergy, a health condition or a special diet, check with a qualified health professional.
