
The first time I roasted pumpkin seeds, I burned the crap out of them.
It was heart-breaking, especially since I wasn’t convinced it was even worth the effort in the first place. All that seed cleaning and pumpkin de-stringing – I didn’t even get to enjoy the fruits of my labour. Hrmph.
Here is the part that no one told me about: The inner seeds cook much faster than the outer shell. I kept peeking in the oven and everything looked fine on the outside. Little did I know, the inner seeds were burnt to smithereens.
Well, thank goodness I didn’t give up after that first miserable attempt! My life just wouldn’t be complete without roasted pumpkin seeds.

I’m happy to say, the second batch didn’t just work, it blew my mind! The cup of seeds I roasted did not last long between the two of us. Every pass by the kitchen was an excuse to grab a crispy handful off the pan.

Today, I’m sharing my secrets for a fantastic batch of roasted pumpkin seeds. If you’ve ever doubted they were worth the effort or had so-so results, I beg you to try this one last time. Only I know it won’t be the last time, but the start of a life-long obsession. Watch out pumpkins, we’re coming for ya!
How To Roast Pumpkin Seeds:
1. Clean the seeds. The annoying-but-necessary task is that you have to meticulously clean the seeds until there are no signs of pumpkin guts. The best way to do this (that I have discovered from your comments!) is to plunk the seeds + guts into a big bowl of water and use your hands to break it apart. The seeds will float to the top of the water! They clean much faster this way.
Note: Some of you say that sugar pumpkin seeds yield much crispier seeds than carving pumpkins. I used sugar pumpkin seeds and mine were certainly super crispy!

2. Boil for 10 minutes in salt water. Using Elise’s method for inspiration, I added the pumpkin seeds to a medium-sized pot of water along with 1 tsp salt. Bring it to a boil and reduce the heat to simmer, uncovered, for about 10 minutes over low-medium heat. Apparently, this method helps make the pumpkin seeds easier to digest and produces a crispy outer shell during roasting. If you are short on time, you can totally skip this step! They will still turn out lovely.

3. Drain the seeds in a colander and dry lightly with a paper towel or tea towel. The seeds will stick to the towel, but just rub them off with your fingers. Don’t worry, they don’t have to be bone dry – just a light pat down.
4. Spread seeds onto a baking sheet and drizzle with extra virgin olive oil (I only needed to use about 1/2-1 tsp). Massage oil into seeds and add a generous sprinkle of Herbamare (or fine grain sea salt will do). Try to spread out the seeds as thin as possible with minor overlapping.

5. Roast seeds at 325°F for 10 minutes. Remove from oven and stir. Roast for another 8-10 minutes (if your oven temp is wonky, this bake time could vary a lot!). During the last 5 minutes of roasting, remove a few seeds and crack open to make sure the inner seeds are not burning (you don’t want the inner seed brown). Cool a couple and pop them into your mouth to test. They are ready when the shell is super crispy and easy to bite through. The inner seed should have only a hint of golden tinge to it. They should not be brown.
6. EAT! Remove from oven, add a bit more Herbamare, and dig in! Ah, so good, so good! There is no need to remove the outer shell; it’s quite possibly the best part.

I had no idea I was going to love freshly roasted pumpkin seeds so much. I love how crispy the outer shell is and how fun it is to crunch. They taste a bit like popcorn, but they are much crunchier, filling, and of course packed with nutrition.

Yes, pumpkin seeds are super healthy for you! They are packed with iron, magnesium, fibre, zinc, potassium, healthy fats, protein, and tryptophan (which can boost your mood and help you sleep). Vegans & vegetarians have been using pumpkin seeds for years as a natural source of iron. I think it’s just about my favourite way to get iron, next to Iron Woman Gingerbread Smoothies, of course. Be sure to pair it with Vitamin C to absorb the most iron you can.
7. Share with some very lucky people! (but chose them wisely…)

I promise you’ll never throw the seeds out again.
I want to buy pumpkins just to be able to roast another batch of seeds. And of course, make homemade pumpkin puree. I’m already looking forward to making some different flavour combos – maybe garlic powder, cayenne, rosemary, brown sugar or cinnamon, nutmeg, ground cloves, etc would both be nice to try out? I can’t wait to experiment…many ideas are a-swirlin’ in my…stomach.
Looking for more pumpkin recipes?
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What spices would YOU put on your roasted pumpkin seeds?

How to Roast Pumpkin and Seeds

Yield
4 cups flesh, 3/4 cup seeds
Prep time
Cook time
Total time
This is my go-to method for roasting a sugar pumpkin and its seeds at the same time! Most recipes tend to provide instructions on roasting them separately, but I wanted to come up with directions on how to roast them both simultaneously. And, luckily, I've discovered it couldn't be easier.
Ingredients
- 1 sugar pumpkin (2 1/2 to 3 pounds)*
- Extra virgin olive oil
- Pink salt, fine sea salt, or Herbamare
Directions
- Preheat the oven to 325°F (160°C) and place two racks near the centre of the oven. Grab two rimmed medium-sized baking sheets and line one of them with parchment paper.
- Fill a medium-sized bowl with water and set aside. Lie an absorbent towel onto the counter next to the bowl.
- Slice off the pumpkin stem and discard.
- Place the pumpkin, cut side down, onto a cutting board. Carefully slice the pumpkin in half.
- Scoop out the pumpkin seeds and flesh/strings and place it all into the bowl of water. The seeds will float to the top (like magic!). Using your hands, grab the big chunks of flesh and pick off any attached seeds. Place the seeds back into the bowl of water. Discard/compost the chunks of flesh.
- Use a slotted spoon to remove the seeds. Let excess water drip off and then place the seeds onto the towel. Blot dry (the seeds don’t have to be bone dry and it’s okay if there are some strands attached—they add flavour!).
- Spread the seeds onto the baking sheet without the parchment and toss with 1 teaspoon of oil. Spread the seeds out into a single layer and sprinkle with salt.
- Mist or spread oil all over the inside of each pumpkin half and then sprinkle with salt and pepper. Place each half cut-side down onto the lined baking sheet.
- Place both sheets into the oven with the seeds on the lower rack. Roast at 325°F (160°C) for 20 minutes then remove the seeds and taste test a couple. As long as the inner seeds aren't tasting burned, you can keep roasting them. I usually return the seeds to the oven for another 3 to 4 minutes. Remove the seeds and cool.
- Leave the pumpkin in the oven and increase the oven temp to 350°F (180°C). Continue roasting the pumpkin for another 12 minutes or so, until fork-tender. (The timing may vary based on how large and fresh your pumpkin is.) At this point you can slice it up and serve it as a side vegetable with your meal, or process/blend the flesh to make homemade pumpkin purée.
Tip:
- * One sugar pumpkin (roughly 2 3/4 pounds) yields about 4 cups (720 g) of roasted pumpkin flesh and 3/4 cup (75 g) seeds.
Yum yum! My spice of choice would probably be smoked paprika. I recently found some at a specialty store and have been putting it on everything!
Another great idea. :) I just bought a sweet smoked paprika and a hot one…can’t wait to try
A few years ago my friend made some with seasoning salt. One of the BEST batches I’ve ever had!
Oh Angela. How I love you and your wonderful brain. These look AMAZING!!
Perhaps curry powder and garam masala for curried pumpkin seeds?
Yes that would be amazing too!
When my family does our annual pumkin carving, I’m totally making these. I always tell myself that I should, but throw out the seeds because I really didn’t know the best way to go about roasting them. Now I do….Thanks!!
Enjoy!
Any thoughts about trying with raw Pumpkin seeds from a store? I think our whole foods sells them raw in bulk. Probably nowhere near as good as ones fresh out of the pumpkin, but maybe a good compromise for when pumpkins aren’t in season?
Do they still have their shell? Might be worth a shot! I don’t think I’ve seen then in stores
I love making pumpkin seeds! I do a paprika& cayenne w/ a sprinkle of sugar for that hot / sweet taste. Soooo good!!!
These look great!
I usually buy the pre shelled seeds but these look fun to try :)
ha ha you weird o just do it
I make chai flavored ones sometimes – I take a roobis chai tea bag and put the contents in the blender – grind until it’s small bits – and then sprinkle over seeds!! A little salt can be added or a little sugar! The sugar caramelizes a bit on them – so tasty!
I also love curried ones too!
Thanks for the salt-water boil tip. I need all the help I can get in the digestion department.
I always try to do different toppings, but always come back to cumin and cinnamon with a dash of cayenne! Cumin all the way, baby!
And I must say, throwing a batch of raw seeds into the garden one or two times can actually be just as satisfying; I have surprise pumpkin plants this year because I was too lazy to roast the seeds a few times! Score!
About the boiling in water. Did u check if that does take out nutrients. But from what I’ve heard, soaking nuts is a better way to digest as they are rough on your stomach so maybe this same principle applies to seeds, soaking helps with the digestion. I only soak my nuts when eaten raw & not for long but perhaps we could soak the pumpkin seeds rather than boil? Did u happen to research this at all & find out any info on nutrients being lost due to the boiling? Thanks! Robyn
Mmm I love pumpkin seeds on salads!! I also love these fall food how-to’s lately! :) Last fall I made a sweet-n-salty batch of pumpkin seeds by whisking some stevia into egg whites, brushing that over the pumpkin seeds, then sprinkling them with sea salt. In fact, I’m craving some now!
What a happy coincidence! We just roasted a spaghetti squash and “roasted” the seeds in a pan because I was lazy and time crunched. They turned out better than any I had made previously, but I’m interested in your methodology here! I like the sound of really crispy shells!
Oh, and my best advice for cleaning seeds is to actually put them into a regular bowl of water and the guts float to the top. I just scoop them out and pick the ones that are attached to seeds.
I also love roasting butternut squash seeds. I’ve never boiled them first though.
I remember doing this as a kid at Halloween with the seeds from our carving pumpkins – I almost looked forward to the roasted seeds more than the actual pumpkin carving! :P
I made pumpkin seeds last fall and they were great! I definitely want to make them this year and love the flavor ideas you have! There are so many ways you can roast them :)
Hi! Been a silent reader for quite some times but I can’t help not to comment this post. I literally salivating just by reading the instructions. Guess I will stop by the nearest market that sells pumpkin and try to roast the seeds. Wish me luck! :D
Thanks for your comment! I hope you enjoy them, let me know how it goes. :)
I love pumpkin seeds. I will not have a chance to try to prepare them this season. I don’t think they have punkins here in Afghanistan. I am going to have to check on that.
This is tooo exciting! I can’t wait until we get pumpkins in our local supermarket – then I am going to be up to my elbows in delicious pumpkin :) Thanks Angela!
Can these be dehydrated instead of roasted? If so, how?
Good question – Im sure they can be! I would try looking online as Im sure others have tried it out before. Goodluck!
I just read the link to the ironwoman gingerbread smoothie. I need to get some blackstrap molasses in my life! I’ve been looking for it but can’t find any locally so I might just have to order some. Is there a particular brand that you like? Thanks for all the great info on getting proper nutrients with a vegan diet!
Cannot wait to try. Mmmm, crunchy. As far as cleaning goes, what if you did the boiling step with the guts on — maybe they would come off easier after the boiling step, sort of clean themselves? Worth a try :-)
I will have to try that out, great idea!
Can you do it with a small pumkin