
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.
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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.
Please tell me how to eat these! Do you eat the outer shell/husk or do you have to bite that part off and just eat the inner seed? Thank you!
You can eat the outer shell…I love it. Boiling the water helps with digestion a bit too. Some ppl do remove the outer shell, but its personal preference.
Angela–super pumped when I found your beautiful website last nite! Then I got this yummy recipe in my inbox today!
I also don’t pull the pumpkin-y stuff off of them. Too much work for me. However, I will say yours look way prettier than mine, and I like how you put them in a nice jar–made me think it would be a great gift.
Also, I had NO clue these were packed with iron–and I’m always borderline anemic, so I’m thinking all the more reason to make these. Thanks so much!!!
Last year i bought 3 pumpkins only to find that the “seeds” were in fact, only shells–there were no seeds inside ?? Does anyone know why this is? Is there some strange hybrid that i need to stop buying? Thanks, Brit
My mom used to make great roast pumpkin seeds. I seem to have missed out on that skill… :P
I have always loved roasted pumpkin seeds – they were always my mom’s favorite thing in the fall, and I remember cleaning many a pumpkin out just for this purpose. We never boiled the seeds, though…. just roasted them, stirring every once and a while, being careful not to burn them… and have never had any problems. I think I burnt a batch once, but it was due to oven discrepencies. Anyway, I think my favorite is just with a little sea salt, but I’ve also enjoyed a pinch of cayenne for kick, or some cumin to warm things up a bit. It’s hard to go wrong, really!
I luv roasted pumpkin seeds. Every time I see a seed I want to roast it! Even if it’s mid dinner party prep. This weekend I roasted spagetti squash seeds, putting the entire meal behind by 40 minutes. It was worth every complaining hungry belly that came through the kitchen. I found them sweeter and crispier. I wonder if it’s cause I didn’t take the time to rinse them. I know I will be doing it every time now!
Yum! Can’t wait to make this sometime this fall…
I have to admit it, it is fall when we are roasting pumpkin seeds! Try doing a chili pepper and cumin rendition – I love spicy pumpkin seeds!
I love roasted pumpkin seeds! I’ve never heard the boiling in water part first though. I’m definitely going to have to try that out!
Dehydrator!! I am a pastry chef, and now that it is pumpkin time a lot of my pastries are calling for it. I roast off the pumpkins and just don’t have the heart to toss the seeds. I throw them in a big bowl of water and at the end of the day I just scoop the seeds off the top, any remaining pumpkin bits fall off easily. I toss them with raw cane sugar, a pinch of sea salt and a pinch of cinnamon. Then into the dehydrator they go for 12-18 hours depending on your temperature. Crunchy perfection and no scary burn factor :)
Love that – I’ll have to try this out!
I do a Martha Stewart version that’s both spicy and sweet; a bit of brown sugar, salt, and cayenne pepper. Another delicious thing that just uses the green seeds (pepitas) is to make a pesto with them; roast them, food process with olive oil, parsley, and maybe some salt to keep it vegan? (I use parmesan cheese… maybe parma would work?) Anyway, I do love pumpkin seeds!!! :)
I LOVE roasted pumpkin seeds! I will have to try your method – I have only cleaned them up, sprayed with olive oil and a little salt and toasted them. MMMM – I have also used a mix of salt, cinnamon and chili powder – sooooo good! I have also only used carving seeds – and they are great. I am going shopping today though – sugar pumpkins are on my list so I can make your pumpkin butter and now seeds :). Thank you!
So i tried it today. I never ate pumpkin seeds before. I am sure your method is perfect, but either i did something wrong or I just don’t like the crunch of them. :(
aw that’s a bummer…I know some ppl who don’t like the seeds at all, so maybe they just aren’t your thing! Did you use a sugar pumpkin? I’ve heard seeds can vary by the type of squash.
Oh I’m glad that I found this post because I have been craving roasted pumpkin seeds that have a sweet but spicy flavor and now I can do that. I’m thinking maybe cinnamon and cayenne pepper with coconut oil.
Still new at this pumpkin thing! I was thinking of making and adding these to my morning home-made muesli, but I’m hesitant because of the salt used to boil them. Does the taste stay? If yes, is there a way to avoid using salt in this recipe? Thanks a lot Angela!!
I am going to attempt my first batch of Endurance Crackers tomorrow! I picked up some coconut flower, do you have any suggestions on how to use it in baking?
In one of your pictures, the seeds are stored in a jar. How long do they keep in a jar? Long enough to mail as a gift to a friend?
I’m sorry I’m not sure since our stash didnt last longer than a weekend! I would guess they’d keep for a while…you could also store the jar in the fridge too.
Can you freeze pumpkin seeds to enjoy throughout the year?
Thanks for the tip on the inside. I tried kabacha squash seeds since they were huge & similar to pumpkin. Will try your way on my remaining three squashes.
1st Q: Do the insides taste salty as well as the outside?
2nd Q: What is your seed to salt ratio? About 1c of seeds to 1tsp of salt? Or does that not matter…? I thought mine were too salty & I really like salt. :-)
Yes I would say its about 1 cup to 1 tsp. I tried a batch without boiling and the batch I didnt boil (just baked normally) didnt have as much flavour. I really think the boil trick works wonders!
I have roasted pumpkin seeds 2 times now using your recipe and they are amazing…sea salt or Herbamare is good. I found that if I have rubber gloves on and have the seeds with guts on under running water they pop off easy (i halved time) then when rinsing after this the extra guts comes off onto the rubber gloves. they are crunchy because they have been pre-boiled that does make a huge difference and digestion is much better. thanks again :)