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–+ servings
close up of a bowl of whole roasted pumpkin seeds

HOW TO ROAST PUMPKIN SEEDS IN THE OVEN

Once you learn how to roast pumpkin seeds in the oven (and see just how easy and delicious it really is!), you’ll never be throwing away those seeds again!
Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes
Servings 1 Cup

Ingredients

  • 1 Pumpkin*
  • Butter, Ghee, or Oil*
  • Salt and Pepper (and/or other seasonings of choice) to taste

Instructions

  • Preheat the oven to 300°F and line a baking sheet with parchment paper.
  • Using a sharp chef’s knife, carefully cut the pumpkin in half to expose the flesh and seeds.
    halved and split open sugar pie pumpkin exposing the flesh and seeds
  • Gently scrape out the seeds using a spoon. Don’t be afraid to use your hands to help you pull them off the strings.

    halved sugar pie pumpkin split open, seeds removed
  • Place the pumpkin seeds into a fine metal sieve and rinse them, under cold water, to remove any leftover stringy pumpkin fibres or pieces. Use your hands to swirl them around and detach any pumpkin pulp.
    small metal sieve with raw rinsed pumpkin seeds
  • OPTIONAL STEP: Add the pumpkin seeds to a pot and cover with water. Add 1 tbsp of salt for every half cup of seeds. Bring to a boil then simmer for 10 minutes, drain, then proceed to the next step*
  • Pat dry with paper towel or a clean cloth. The drier you can get ’em, the crispier they’ll be.
    hand with a paper towel patting down some whole raw pumpkin seeds in a bowl
  • Add them to a bowl with some butter, ghee, or oil (1-2 tbsps per cup of seeds is good enough) and your desired seasonings.
    bowl of whole roasted pumpkin seeds with salt and pepper, two small pumpkins in the background
  • Toss well to coat.
    bowl of whole raw pumpkin seeds seasoned with salt and pepper
  • Lay them out in as single of a layer as you can on the parchment lined baking sheet without them piling on top of each other (some touching is OK).
    raw whole pumpkin seeds on a parchment lined baking sheet
  • Bake for 45 minutes or until the seeds are nicely golden brown and crunchy, stirring the seeds and rotating the pan every 15 or so minutes. Allow to cool before eating.
    whole seasoned pumpkin seeds on a parchment lined baking sheet

Notes

Any pumpkin works! Normally roasting pumpkin seeds comes after making something delicious with fresh pumpkin or after pumpkin carving. Seeds from either of those situations work well in this recipe!
If I’m going with an oil instead of butter or ghee – I like using avocado, olive, or coconut.
OPTIONAL SALTED WATER BOILING STEP: The salt will penetrate the seeds making them extra salty and extra delicious. However, this step is totally not mandatory and skipping it will still result in deliciously flavourful seeds.
Serving size will vary depending on how many pumpkins you use or what size your pumpkin is to begin with. As a general rule of thumb, you’ll get about 1 cup of roasted pumpkin seeds for every sugar pie pumpkin (the small guys).

Nutrition

Serving: 1Batch | Calories: 354kcal | Carbohydrates: 88g | Protein: 14g | Fat: 1g | Saturated Fat: 1g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 0.2g | Sodium: 14mg | Potassium: 4624mg | Fiber: 7g | Sugar: 38g | Vitamin A: 115777IU | Vitamin C: 122mg | Calcium: 286mg | Iron: 11mg
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