Once you know How to Roast Pumpkin Seeds, you'll be making them all season long. This recipe has the perfect salty-sweet balance for a snack that you'll keep coming back to again and again.
You know all the guts and gunk you scoop out of the middle of a pumpkin? Let's use it to make one of my favorite snacks! Rinsing and roasting the seeds you pull out of your pumpkins doesn't take much time, and it results in the easiest, yummiest, sweet and salty treat. Eat these healthy seeds on their own or use them as a topping for soup, salads, or even granola and yogurt. Roasting pumpkin seeds is one of the best things about fall!
Ingredients in Roasted Pumpkin Seeds
This is one of my shortest ingredient lists ever! Pumpkin seeds are so delicious, you don't really need to add much to make them delicious. I love that these are ingredients I always have on hand, so when I get my hands on a fresh pumpkin, I know roasted pumpkin seeds are in my future!
- Raw pumpkin seeds - These are not pepita seeds! Pepitas do grow in pumpkins, but only in certain varieties. This recipe is for the white pumpkin seeds that come in carving pumpkins and pie pumpkins (sometimes called sugar pumpkins).
- Maple sugar (or coconut sugar) - Maple sugar is what remains after pure maple syrup is boiled down. It's a natural sweetener that keeps this recipe free of refined sugar. You can also use coconut sugar, which is similar as it's made from the sap of the coconut palm tree. Food science!
- Avocado oil - We'll use the tiniest splash of oil in this recipe! I prefer avocado to other oils because it's neutral tasting and heart-healthy. It's created from the natural oil pressed from avocados!
- Fine salt - Start with just a little bit. You can always add more if you prefer a saltier snack.
How to Get All the Seeds Out of a Pumpkin
Cut your pumpkin in half and get scooping! I always use a pie pumpkin, sometimes called a sugar pumpkin. You could also use a carving pumpkin, which will yield even more seeds (just make sure to adjust the other ingredient measurements if you do)! Use a spoon to scoop the seeds out of the center of the pumpkin and place them in a big bowl of water. Right away you'll see that the seeds float to the top and the stringy pumpkin sinks! Use your hands to separate any that are stuck to the pumpkin flesh. I do this while they're still submerged in the water. Once all the seeds are floating at the top, use a handheld pasta strainer or ladle to scoop the seeds out. Spread them evenly into one layer and allow them to completely dry out on a towel. You could speed this up by placing another dish towel on top to help remove moisture! As they dry some of the seeds will stick to the towel, which is totally normal. Just pull them off! I like to use a spoon or fork to scrape them off the towel so they don't stick to my hands.
How to Roast Pumpkin Seeds
Removing the seeds is the hard part...roasting is the easiest! Line a baking sheet with parchment paper and transfer the seeds onto it. Toss them with a tiny bit (I'm talking one teaspoon!) of avocado oil, a pinch of salt, and some maple or coconut sugar. I like to use a spoon to toss the seeds and make sure everything is evenly coated, then spread them out into an even single layer. I roast pumpkin seeds at 425 for 10 minutes, tossing them halfway through.
Health Benefits of Pumpkin Seeds
One ounce of pumpkin seeds (about a handful) provides 5 grams of plant-based protein and 5 grams of fiber. That's incredible! Plus, they contain heart-healthy fats (omega 3 and omega 6) and offer important minerals including iron and zinc. It's a totally addictive snack that's also really, really good for you.
How to Use Roasted Pumpkin Seeds
I love having roasted pumpkin seeds in my kitchen because they're so versatile! They add a satisfying crunch and awesome flavor to so many dishes. You can mix them into a salad, sprinkle them on top of a bowl of soup, eat them with yogurt and granola, and of course...enjoy them plain by the handful!
Using Pumpkins to Make Puree at Home
Pull the seeds out for this recipe, but don't toss the pumpkin flesh! I love making pumpkin puree at home. It is so flavorful that you'll absolutely taste a difference between the puree you make at home and the canned stuff. I think homemade is sweeter, while canned has a bitter taste! True story: my youngest, David, ate my pumpkin puree with a spoon as a toddler. He just kept asking for more!
I hope you enjoy making these Easy Roasted Pumpkin Seeds all autumn long! They're a favorite in my house, and this recipe is naturally vegan, gluten-free, paleo, soy-free, and nut-free. Please tag me on Instagram when you make this recipe so I can see your pumpkin seed fun! You can also leave a review below this post, which is incredibly helpful to me.
More Healthy Snack Recipes
- Sweet and Spiced Roasted Chickpeas
- Actually Crispy BBQ Roasted Chickpeas
- Sweet & Salty Roasted Pepita Seeds (oil-free)
- Maple Roasted Butternut Squash Hummus
- Sweet Potato Rounds with Vegan Ricotta and Toasted Walnuts
- Garlic Pumpkin Hummus
- Easy Granola Recipe
- Healthy Maple Candied Pecans
- Easy Vegan Apple Nachos
- Creamy Vegan Cinnamon Vanilla Fruit Dip
- Easy Sautéed Cinnamon Apples
- Actually Crispy Oven Baked Sweet Potato Fries
- Easy Homemade Seed Crackers
- Homemade Almond Flour Crackers
- Best Vegan Whipped Feta Dip
- Vegan Sweet Potato Quinoa Tots
How to Roast Pumpkin Seeds (sweet and salty)
- Total Time: 20 minutes
- Yield: ½ cup 1x
- Diet: Vegan
Description
Once you know How to Roast Pumpkin Seeds, you'll be making them all season long. This recipe has the perfect salty-sweet balance for a snack that you'll keep coming back to again and again.
Ingredients
- ½ cup raw pumpkin seeds (not pepita seeds)
- 1 tablespoon maple sugar (or coconut sugar)
- 1 teaspoon avocado oil
- ½ teaspoon fine salt
Instructions
- Preheat oven to 425 degrees Fahrenheit. Line a baking sheet with parchment paper.
- Cut a pie pumpkin (also known as a sugar pumpkin) in half. You can also use a carving pumpkin which will yield even more seeds. Use a spoon to scoop the seeds out of the center of the pumpkin. Place the seeds and any flesh attached to the seeds in a big bowl of water. The seeds will float to the top and the stringy pumpkin flesh will sink. Use your hands to manually separate the seeds that are stuck to the pumpkin flesh (while submerged in the bowl of water). Once all the seeds have been separated and are floating at the top, use a handheld pasta strainer or ladle to scoop the seeds out onto a dry towel. Spread them out into one even layer and allow them to completely dry out. Place another dish towel overtop to remove all moisture and rub them dry. Some pumpkin seeds may stick to the towel so you might have to remove them with your hands.
- Once the seeds are dry, place them on the parchment-lined baking sheet. Add the maple sugar, oil and salt. Use two spoons to toss the seeds well until they are evenly coated with the sugar, oil and salt.
- Roast on the middle rack of the oven for 10-15 minutes (until golden brown) tossing halfway.
- Remove from oven. Sprinkle more salt overtop just before serving. Enjoy while warm or at room temperature. Store leftovers in an airtight container at room temperature for up to one week.
- Prep Time: 10
- Cook Time: 10
- Category: Snack
- Method: Oven
Keywords: maple roasted pumpkin seeds
Abby says
This recipe was really good. I keep going back to the kitchen to nibble on them!
Elaine Gordon says
Thank you so much for the five star review, Abby! I totally hear you on the addictive nature of these. I usually eat half the batch myself at once! If not more! Best, Elaine
Dyanne says
This recipe made roasting the seeds so easy. The sweet and salty flavor was so good!
Elaine Gordon says
Thank you so much, Dyanne! I'm so happy you enjoyed this one and it made it easier for you too!