Roasted Pumpkin Seeds

Roasting pumpkin seeds is a fun and delicious fall tradition, but have you ever wondered which method yields the tastiest results? We ran the tests, explored three popular techniques for roasting pumpkin seeds and compiled answers to all the burning questions you might have. Whether you’re a seasoned seed roaster or a beginner, we’ve got you covered.

Also Read: Pumpkin Puree, Pumpkin Pie, Pumpkin Spice Pudding, Pumpkin Chocolate Chip Bars, Pumpkin Scones, Fruit Rollups, Orange Pumpkin Loaf and Pumpkin Spice Latte.

How to Get the Seeds Out of the Pumpkin

Before diving into the roasting methods, let’s cover the basics of seed extraction:

  1. Scoop out the Seeds: Open your pumpkin or squash and scoop out the seeds. 
  2. Rinse: Rinse the seeds to remove any residual pumpkin guts. Note: Some people enjoy the added flavour of the stringy bits – the choice is yours. The plus side of leaving it on is more flavour, more fibre and the seasoning sticks better.
  3. Dry: Pat the seeds dry to remove any water so the oil coating sticks better. Of course, ignore this if you’re planning to boil them.

Three Roasting Methods

Method 1: Pan Fried Pumpkin Seeds

If you’re looking for speed but can tolerate slightly tougher shells, pan frying is for you. 

  • Toss the pumpkin seeds with a splash of your favourite oil and your choice of seasoning (see below).
  • Fry & stir for about 5 minutes until they start to brown.

Method 2: Oven Roasted Pumpkin Seeds

For an easy, hands-off approach with crispy results, oven roasting is a winner.

  • Toss the pumpkin seeds with melted butter or oil of choice and your preferred seasoning
  • Spread them in a single layer on a cookie sheet and roast in a 350°F (180°C) oven for 15-20 minutes, stirring occasionally.

Method 3: Oven Roasted Pumpkin Seeds after Boiling

Add an extra step by boiling and soaking seeds. Why? They’ll be a little easier to digest, less fibrous and less tough when you boil them. 

  • Boil the seeds in salted water for 10 minutes (we used 2 tablespoons of salt for 4 cups of water and 1 cup of pumpkin seeds).
  • Drain the seeds and then roast them in the oven at 350°F (180°C) for 15-20 minutes.
Which Method of Roasting Pumpkin Seeds is Best?

Our taste test revealed that oven roasted seeds, whether boiled or not, were the clear favourites in terms of flavour and texture. Did boiling pumpkin seeds before roasting make a difference? Yes, there was a slight difference when you compared them side by side. BUT, not enough that I’d take the extra step of boiling again.

Ultimately, your choice depends on your preference for convenience and texture.

roasted seasoned pumpkin seeds overflowing small jar beside pumpkins
What seasoning do you like best?

Seasoning Roasted Pumpkin Seeds– Five Ways

My favourite part of roasted pumpkin seeds is the seasoning! I love trying different flavours. You can go sweet, savoury, spicy and everything in between. Here are five of our favourites

Approximate measurements for 1 cup of pumpkin seeds.

Toss seeds with 1 Tbsp of oil or melted butter and the seasoning before roasting. 

Spicy Chili:

  • 1/2 to 1 tsp chili powder
  • 1/4 to 1/2 tsp cayenne pepper
  • Dash salt

Pie Spice, Cinnamon & Sugar:

Garlic Parmesan:

  • 1 tsp minced garlic (or 1/4 tsp garlic powder)
  • 1 Tbsp grated Parmesan cheese
  • 1/2 to 1 tsp dried oregano
  • Dash salt

BBQ:

  • 1/4 tsp smoked paprika
  • 1 to 2 tsp of brown sugar
  • 1/2 tsp ground cumin
  • dash cayenne pepper
  • 1/4 tsp salt

Ranch:

To prevent the dried herbs from burning, coat seeds in half the oil and butter, roast for 10 minutes then take out of oven and toss with seasoning and remaining oil.

  • 1 Tbsp dried herbs (dill, parsley, chives,)
  • 1/2 tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp black pepper
  • Dash salt

Of course, you can also use pre-made seasoning mixes – whether you make them yourself or buy them. Here’s my favourites: chili cheese, cajun, chili lime seasoning, pie spice

Leave a comment below and let me know your favourite way to spice up your roasted pumpkin seeds.

seasoned roasted pumpkin seeds spilling out of fallen jar

Frequently Asked Questions About Roasting Pumpkin Seeds

Are pumpkin seeds healthy?

Yes, pumpkin seeds are healthy. They are a good source of protein, healthy fats, fiber, and various nutrients like magnesium and zinc.

The American Heart Association says “Whole, roasted pumpkin sees in their shells contain about 5.2 grams of fiber per serving, while shelled seeds have 1.8 grams.

(Katie – adding the American Heart Association reference because the latest google algorithm update wants sources for health claims).

Can I roast seeds from other squash?

Yes! You can roast the seeds from any squash, prepare them the same way you would pumpkin seeds. You may find slightly different flavour profiles and some seeds are much smaller than others (delicata and spaghetti squash seeds are fairly small). 

I definitely recommend trying butternut or kabocha squash seeds.

Should I soak pumpkin seeds before roasting?

Soaking pumpkin seeds before roasting is optional. It can help remove some of the natural compounds that may cause digestive discomfort, but it’s not necessary for everyone.

To soak pumpkin seeds, simply place them in a bowl of water with salt (if desired) and let them sit for several hours or overnight.

What’s the best way to store roasted pumpkin seeds?

Store roasted pumpkin seeds in an airtight container or resealable bag in a cool, dry place to maintain their crispiness. If they have lost their crispiness, spread them on a baking sheet and roast at 250°F (120°C) for 10-15 minutes. 

How long will roasted pumpkin seeds keep?

Roasted pumpkin seeds can be stored for several weeks in an airtight container, but they’re best when fresh and crunchy.

Are pumpkin seeds the same as pepitas?

Yes, pepitas are pumpkin seeds. Pepita is the Spanish word for pumpkin seed we’ve adopted into the English language. While they are the same, many people refer to the green hull-less seeds as pepitas and the hulled seeds as pumpkin seeds. 

How do I remove the hull or shell to get the green seeds?

It’s almost impossible to remove the hull from pumpkin or squash seeds. Unlike sunflower seeds, you cannot crack open the hull to get the tender insides. Hull-less pepitas come from a specific variety of pumpkins that produce hull-less seeds. These are the pumpkin seeds typically used in recipes.

oven roasted pumpkin seeds
Pumpkin seeds with a hull are nearly impossible to ‘shell’. Roast these seeds whole and eat both the hull & shell.
toasted pepitas
Hull-less or shelled pumpkin seeds, often called pepitas, come from a different variety of pumpkin that produces hull-less seeds.

Check out my article on roasting hull-less pumpkin seeds (aka pepitas).

Our Favourite Recipe for Roasting Pumpkin Seeds

Print Recipe
5 from 1 vote

Roasted Pumpkin Seeds

A quick and easy way to make roasted pumpkin seed for a tasty, crunchy snack. Check out the seasoning options in the notes. Try sweet, savoury or spicy options!
Prep : 5 minutes
Cook : 20 minutes
Author: Getty Stewart

Ingredients

  • 1 cup pumpkin or squash seeds
  • 1 Tbsp oil or melted butter
  • 1 tsp seasoning of your choice Or as desired

Instructions

  • Save the seeds from any pumpkin or squash and rinse them to remove any leftover pulp (or leave it on and enjoy the extra fibre).
  • Pat the seeds dry to remove any water drops.
  • Toss the seeds with oil and coat them with your favourite seasoning.
  • Roast at 350°F (180°C) for 15-20 minutes.
  • Store the roasted seeds in an airtight jar for 1-2 weeks. To restore their crunch, briefly return them to the oven.

Notes

We like our homemade seasoning blends – chili cheese, cajun, chili lime seasoning, pumpkin pie spice 
Seasoning Ideas
Spicy Chili:
  • 1/2 to 1 tsp chili powder
  • 1/4 to 1/2 tsp cayenne pepper
  • Dash salt
Pie Spice, Cinnamon & Sugar:
Garlic Parmesan:
  • 1 tsp minced garlic (or 1/4 tsp garlic powder)
  • 1 Tbsp grated Parmesan cheese
  • 1/2 to 1 tsp dried oregano
  • Dash salt
BBQ:
  • 1/4 tsp smoked paprika
  • 1 to 2 tsp of brown sugar
  • 1/2 tsp ground cumin
  • dash cayenne pepper
  • 1/4 tsp salt
Ranch:
To prevent the dried herbs from burning, coat seeds in half the oil and butter, roast for 10 minutes then take out of oven and toss with seasoning and remaining oil.
  • 1 Tbsp dried herbs (dill, parsley, chives,)
  • 1/2 tsp garlic powder
  • ¼ tsp onion powder
  • ¼ tsp black pepper
  • Dash salt
Tried this recipe?Mention @GetGettyS or tag #GetGettyS

Nutrition Facts (per serving)

Calories: 493kcal | Carbohydrates: 11g | Protein: 21g | Fat: 45g | Sodium: 97mg | Fiber: 6g | Sugar: 1g | Iron: 8mg
Course: Appetizer, snacks
Keyword: oven roasted, pumpkin, seeds

More Pumpkin Recipes

Also, get my new squash book!

cover of squash book
The Squash cookbook includes tips & recipes for how to select, store & serve all winter squash.

Let me know in the comments below your favourite way to prepare pumpkin seeds and especially how you like to season them.

5 Comments

  1. Thanks Getty, I’ll pat them dry first next time. Left them in the oven for nearly 40 minutes, and they are much better … but still have the slightly chewy shells. I’ve never tried pumpkin seeds from anywhere else, so maybe that’s the way the shells are. A bit of water and all is great!

  2. Hmm, boiled them for 10 minutes as directed, then oven roasted for 20 minutes. The hulls are still too chewy. I’ll leave them in another 10 minutes, but last year the hulls were too chewy as well.

    1. Hi Chris,

      Well that’s frustrating, hope the extra oven time did the trick. Only other thing I can think of is to pat them dry after boiling so there’s no moisture on the outside before coating with oil and making sure they’re spread out in a single layer on the baking sheet so they bake not steam. And then as you did, give them a little more time until you find the sweet spot between chewy, crispy and burnt!
      All the best!
      Getty

  3. Good experiment, well-told!

    I do the oven baked, but usually at 200F for a couple of hours, and just salt or some other spice (no oil)–I’m going to try your method. (I didn’t even know about the pan frying or the boiling-before-baking methods till today.)

    The answer to this may be obvious, but…do you eat the whole thing, or shell it in your mouth like a sunflower seed?

    1. Hi David,
      Glad you enjoyed reading about our pumpkin seed experiment. I really don’t recommend the pan frying, but had to give it a whirl.

      I’m the kind of girl that takes one sunflower seed at a time and splits it open with my front teeth to enjoy the seed inside. So I was never big on pumpkin seeds – those things are almost impossible to split open! Since I discovered how to make pumpkin seeds like I describe in this post, I eat the whole seed, hull and all. I didn’t see that coming! But they’re good.

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