Short answer: To roast pumpkin seeds, rinse the seeds from your pumpkin, pat them very dry, toss with a little olive oil and salt, and roast at 325°F (165°C) for 20 to 30 minutes, stirring every 10 minutes, until golden and crisp. A ½-cup serving of whole roasted seeds has about 163 calories, 6 grams of protein, 6 grams of fiber and 84 mg of magnesium.
Every pumpkin you carve or cook comes with a free snack inside. Roasted pumpkin seeds are crunchy, nutty and endlessly adaptable: savory with salt and spices, or sweet with cinnamon and a touch of maple syrup. They’re easy to make, but a few simple steps make the difference between chewy, unevenly cooked seeds and a perfectly crisp batch.
This recipe covers whole seeds from a fresh pumpkin, with savory and sweet seasonings, plus how to roast store-bought pepitas. For the full nutrition of pumpkin seeds, see our pumpkin seeds nutrition guide, or browse our recipes.
Roasted pumpkin seeds at a glance
- Servings
- 4 (½ cup each)
- Prep time
- 15 minutes, plus drying time
- Cook time
- 20–30 minutes at 325°F (165°C)
- Calories
- About 163 per serving
- Protein and fiber
- About 6 g each per serving
- Diet
- Vegan, gluten-free, dairy-free
- Keeps
- Up to 1 week at room temperature in an airtight jar
Why this recipe works
- Dry seeds roast, wet seeds steam: drying the seeds thoroughly is the most important step for crisp results.
- Moderate heat: 325°F (165°C) roasts the seeds all the way through without burning the outside before the inside is crisp.
- A single layer: spreading the seeds out lets hot air reach every seed, so they roast evenly.
- Seasoning after oil: a light coating of oil helps salt and spices stick and helps the seeds brown.
Roasted Pumpkin Seeds
Ingredients
Method
- Preheat the oven to 325°F (165°C) and line a baking sheet with parchment.
- Put the seeds and pulp in a bowl of water and rub them apart; skim off the seeds.
- Rinse the seeds in a colander, removing any strands.
- Pat the seeds very dry with a towel, then air-dry for at least an hour if you can.
- Toss the seeds with the oil, salt and any seasonings.
- Spread in a single layer and roast for 20 to 30 minutes, stirring every 10 minutes, until golden and crisp.
- Cool completely on the tray; they crisp up as they cool.
Notes
Tip: for extra-crisp, well-seasoned seeds, boil them in salted water (about 1 tablespoon of salt per 4 cups of water) for 10 minutes before drying and roasting. This seasons them all the way through and softens the hulls. If you do this, skip the salt in step 5.
Savory and sweet flavor ideas
Add these seasonings with the oil in step 5. Amounts are for 2 cups of seeds.
- Smoky: 1 teaspoon smoked paprika, ½ teaspoon garlic powder and ¼ teaspoon cumin.
- Spicy lime: 1 teaspoon chili powder before roasting, then the zest of 1 lime after roasting.
- Everything bagel: 1 tablespoon everything bagel seasoning; reduce the salt to a pinch.
- Curry: 1 teaspoon curry powder and ¼ teaspoon turmeric.
- Parmesan and herb: 2 tablespoons finely grated Parmesan and ½ teaspoon dried Italian herbs, added for the last 5 minutes.
- Cinnamon maple (sweet): use melted butter or coconut oil, 1 tablespoon maple syrup, 1 teaspoon cinnamon and a pinch of salt. Stir more often, as the sugar can burn. This adds about 13 calories and 3 grams of sugar per serving.
How to roast store-bought pepitas
Pepitas are pumpkin seeds without the hull, usually sold raw and green. They roast much faster than whole seeds. Toss 1 cup of pepitas with 1 teaspoon of oil and a pinch of salt, then roast at 350°F (175°C) for 8 to 12 minutes, stirring once, until they puff slightly and start to pop. You can also toast them in a dry skillet over medium heat for 3 to 5 minutes, stirring constantly. Use them in salads, soups, granola and grain bowls.
Whole roasted seeds and pepitas have different nutrition. Whole seeds are much higher in fiber because of the hull, while pepitas are more concentrated in protein, magnesium and zinc. Our pumpkin seeds guide compares them in detail.
Nutrition per serving
We calculated the nutrition from USDA data for whole roasted pumpkin seeds, olive oil and salt, divided into 4 servings of ½ cup (about 32 g of seeds).
| Per serving (½ cup) | Amount |
|---|---|
| Calories | 163 |
| Protein | 5.9 g |
| Carbohydrates | 17 g |
| Fat | 8.5 g |
| Fiber | 5.9 g |
| Sodium | 297 mg |
| Magnesium | 84 mg (20% DV) |
Calculated from USDA FoodData Central values for whole pumpkin and squash seeds, roasted without salt, plus olive oil and table salt.
Each serving gives a good amount of fiber and a fifth of your daily magnesium. To cut the sodium by about half, use ¼ teaspoon of salt and add flavor with spices instead. Pumpkin seeds make a filling snack between meals; our protein calculator can show how they fit into your daily protein target.
How much protein do you need each day? Get a personal target based on your weight, age and activity level.
Storage
- Room temperature: once completely cool, store roasted seeds in an airtight jar for up to 1 week.
- Fridge or freezer: for longer storage, keep them in the fridge for up to a month or the freezer for up to 3 months.
- If they soften: re-crisp them in a 300°F (150°C) oven for 5 minutes.
- Raw seeds: if you can’t roast them right away, refrigerate cleaned, raw seeds in a covered container for up to 2 days.
Roasted pumpkin seeds FAQ
Can you eat the shells of pumpkin seeds?
Yes. Whole roasted pumpkin seeds, shell and all, are edible and add a lot of fiber. If you have a sensitive gut or a narrowed bowel, you may prefer hulled pepitas, and chew whole seeds well.
Why are my pumpkin seeds chewy?
They were probably still wet before roasting, crowded on the tray, or not roasted long enough. Dry them well, spread them out, and roast until golden and dry.
Do I have to wash pumpkin seeds before roasting?
Yes. Rinsing removes the stringy pulp, which burns easily and makes the seeds sticky.
Can I roast seeds from other squash?
Yes. Seeds from butternut, acorn and other winter squash roast the same way, but they’re smaller, so check them after 10 to 15 minutes.