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How to Make Easy Roasted Pumpkin Seeds

Plant Based Recipes

Last Updated on November 3, 2022

Did you know More than 2 billion pounds of pumpkins are grown every year for all our pumpkin needs?⁠ 

And, according to the US Department of Energy, 1.3 billion pounds are uneaten and sent to the landfill. ⁠ 
Food waste in landfills can’t break down so it’s stuck in limbo releasing methane a greenhouse gas 30x more powerful than carbon. ⁠ 

How to Make Easy Roasted Pumpkin Seeds

That’s why I love to use up my whole pumpkin – and that includes the seeds. If you have a big backyard or gardening space, you can save the seeds for planting next year and have your own pumpkin patch!   

My favorite way to use them is to make delicious roasted pumpkin seeds, which is a healthy and easy snack. I love eating them as is, adding them to salads, or atop butternut squash soap (yum!). Here’s how to make my go-to recipe that never fails. 

can you eat pumpkin seeds roasted? 

Yes, you can eat pumpkin seeds roasted. In fact, the shells themselves are edible as well – I just pop them in my mouth and eat it whole. 

Whole pumpkin seeds have more than twice the fiber as shelled ones. One ounce (28 grams) of whole pumpkin seeds offers approximately 5 grams of fiber, while the same number of shelled seeds has only 2 grams.  

How to Make Easy Roasted Pumpkin Seeds

are pumpkin seeds better raw or roasted? 

You can absolutely eat raw pumpkin seeds, but they’re more flavorful when roasted. You can use an assortment of your favorite spices to flavor them, like salt, pepper, garlic powder, paprkia, turmeric, or chili powder. It all depends on the flavor profile you want to create. 

what are the benefits of eating roasted pumpkin seeds? 

Pumpkin seeds are loaded with vitamins and minerals like manganese and vitamin K, which help healing wounds. They also contain zinc, a mineral that helps immune systems fight bacteria and viruses.  

Low zinc levels are also often found in people who suffer from acne. So it’s possible incorporating zinc-rich foods, like pumpkin seeds, into your diet can help fight acne. 

Zinc has also been shown to increase levels of serotonin in the body which helps control your sleep cycle. Eating some pumpkin seeds before bed can help promote a restful sleep. 

Overall, pumpkin seeds are a low carb snack that’s easy to pack into lunches or incorporate into meals.  

should pumpkin seeds be soaked before roasting? 

You don’t have to soak pumpkin seeds before roasting, but it is a good idea to rinse them off. If you find the pumpkin guts are really stuck on the seeds, soaking them for an hour or so may help get them off.  

The soaking process can even help soften the otherwise chewy exterior shell of the seed. So if you plan on eating the pumpkin seed whole, you may want to soak them for a minimum of 6 hours and 24 hours max. If you do this, make sure to airdry them overnight! 

How to Make Easy Roasted Pumpkin Seeds

roasted pumpkin seeds recipe 

You can add these to smoothies, soups, or yogurt. It’s especially good as a topper on pumpkin soup! I like to eat them whole (seed shell and all), but you can remove them if you prefer – just don’t forget to compost them! 


  • 1 big pumpkin, ideally a sugar pie pumpkin, but any will do 


  1. Wash your pumpkin seeds and towel dry them. I let them sit out overnight to ensure extra crispiness (but totally optional) . 
  1. Spread them out on a baking sheet and coat with a bit of olive oil⁠. 
  1. Add your salt and spices of choice⁠. Paprika and pepper is always a hit for me! 
  1. Roast at 350F for about 15 minutes, giving them a good shake halfway through. ⁠ 
  1. Serve up and enjoy! 
How to Make Easy Roasted Pumpkin Seeds

Let me know if you plan to try these roasted pumpkin seeds in the comments below! What spices would you choose? 

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  1. So, I did the impatient method… washed, dried with a cloth, air-dried a bit longer while cooking dinner.
    Put in baking tray, drizzled with oil, cracked some rock salt, and sprinkled with cumin!
    Both me and my partner thought they tasted like peanut butter!
    *Disclaimer! it is not popcorn. But that’s what the oven sounded like!
    I used Jap/ Kent pumpkin.