If it's pumpkin carving season, it's pumpkin seed roasting season! No matter how you season them, this is your go-to guide for how to roast pumpkin seeds. And here's a bonus: this recipe uses no oil, and no washing those seeds! Any extra guts left on the seeds will crisp up, too, and it's really yummy! There's no way to get those seeds in the oven quicker.

Small ceramic pot of roasted pumpkin seeds

Step-by-step guide

Pile of raw pumpkin seeds and "guts" one a wooden cutting board — Remove the seeds and pulp from the pumpkin

Raw pumpkin seeds separated from pumpkin "guts" on a wood cutting board. — Remove the seeds and pulp from the pumpkin

How to season pumpkin seeds

The possibilities for seasoning pumpkin seeds are endless. The most important thing is the amount of seasoning to use. For each ½ cup of seeds, you'll want about ¾ - 1 teaspoon of your seasoning. Use seasoning blends without salt, and then add a pinch of your own salt. That way you keep your roasted pumpkin seeds heart healthy! Here are some of my favorite seasoning ideas!

Taco seasoning
Italian seasoning
Chai seasoning
Pumpkin pie spice
Poultry seasoning
Gingered Pear seasoning
Cinnamon and (a little!) brown sugar

Do you roast pumpkin seeds in the Fall? What's your favorite way to season them? Tell me in the comments, and don't forget to let me know if you use this recipe!

You might also be interested in How to Make Pumpkin Puree, Thai Curry Pumpkin Soup, and Heart Healthy Pumpkin Granola.

📖 Recipe

Roasted Pumpkin Seeds

Laura Yautz

Pumpkin carving season is also roasted pumpkin seed season! This is your go-to base recipe for any kind of flavors you want to add! No oil or washing needed!

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Prep Time 10

Cook Time 20

Total Time 30

Course Appetizer, Snack

Cuisine American

Servings (varies)

Calories 180 kcal

Ingredients

½ cup Raw pumpkin seeds, separated from pulp
¾-1 teaspoon Seasoning of choice (ex: taco, chai, Italian, etc.)
Pinch Salt, to taste

Instructions

Preheat oven to 400 degrees F.
Place the raw pumpkin seeds, separated from the pulp (it's okay if there's still some clinging to the seeds that you can't get off), on a baking sheet lined with parchment paper.
Sprinkle the seeds with the seasoning you've chosen, a pinch of salt if desired, and mix well. Spread out as much as possible.
Bake 15-20 minutes, stirring halfway through, until the seeds and any remaining pulp are crispy.
Store in an airtight container.

Nutrition

Calories: 180kcal (9%)Carbohydrates: 3.5g (1%)Protein: 9.7g (19%)Fat: 15.8g (24%)Saturated Fat: 2.8g (18%)Polyunsaturated Fat: 6.8gMonounsaturated Fat: 5.2gSodium: 2.3mgPotassium: 260.9mg (7%)Fiber: 1.9g (8%)Sugar: 0.5g (1%)Vitamin A: 0.3IUVitamin C: 0.6mg (1%)Calcium: 14.8mg (1%)Iron: 2.8mg (16%)

*Nutrition information is an estimate, and will change based on the brand and individual ingredients and amounts you use. This is provided for your convenience only.

Keyword oil free pumpkin seeds

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