How to Roast Pumpkin Seeds, Plus 4 Flavoring Ideas

by in Healthy Recipes, October 21, 2011
pumpkin seeds Roasted pumpkin seeds sprinkled with salt. Image courtesy of Food Network Magazine

It’s pumpkin season, thus pumpkin seed season. When you’re carving Jack-o’-lanterns, don’t toss the seeds! When roasted, they make a great, low-calorie snack, and can be used to add crunch to salads and soups. They contain some valuable nutrients (read all about them here) and while you can buy pumpkin seeds at the store year-round (they’re called pepitas), they’re so much better when freshly roasted with your favorite seasonings added.

In the October issue of Food Network Magazine, Food Network Kitchens demonstrated how to roast pumpkin seeds, plus 5 ways to spice them up. Here’s how you do it:


Seed the pumpkin: Preheat the oven to 300 degrees F. Using a spoon, scrape the pulp and seeds out of your pumpkin into a bowl.




pumpkin seeds

Clean the seeds: Separate the seeds from the stringy pulp, rinse the seeds in a colander under cold water, then shake dry. Don’t blot with paper towels; the seeds will stick.




pumpkin seeds

Dry the seeds: Spread the seeds in a single layer on an oiled baking sheet and roast 30 minutes to dry them out.




pumpkin seeds

Add spices: Toss the seeds with olive oil, salt and your choice of spices. Return to the oven and bake until crisp and golden, about 20 more minutes.




Just plain salt is nice, but you can get pretty creative with your favorite spice combinations. Try one of these:

Sweet: Omit salt and toss seeds with cinnamon and sugar.

Indian: Toss with garam masala; mix with currants after roasting.

Spanish: Toss with smoked paprika; mix with slivered almonds after roasting.

Italian: Toss with grated parmesan and dried oregano.

Images and instructions are from Food Network Magazine, October 2011.

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Comments (226)

  1. […] a Comment How to Roast Pumpkin Seeds, Plus 4 Flavoring Ideas via Healthy Eats – Food Network Healthy Living Blog by Michelle Buffardi on 10/21/11 Roasted […]

  2. Julia says:

    MMM… roasted pumpkin seeds are my favorite part of carving a pumpkin! Check out my rosemary pumpkin seed recipe at

    Seriously SO good!


  3. Kelsi says:

    But what degree is the on on for?

  4. Kelsi says:

    I mean what degree is the oven on?

  5. pop says:

    awesome recipe. soo good!

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