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Sarah

Roasting Pumpkin Seeds (Oven, Sweet or Savory)

The best roasted pumpkin seeds in the oven—crisp, golden, and perfectly seasoned. Includes sweet roasted and roasted savory blends, exact temps, and timing so you nail it every time.
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings: 8 servings
Course: Snack
Cuisine: American
Calories: 180
Ingredients Equipment Method Nutrition Notes

Ingredients

  • 2 cups fresh pumpkin seeds (from 1 large pumpkin), well rinsed
  • 1 qt water + 1 tbsp kosher salt (optional pre-boil)
  • 1½ tbsp olive or avocado oil
  • ½ tsp fine sea salt, plus more to taste
  • ½ tsp garlic powder (Savory Blend)
  • ¼ tsp onion powder (Savory Blend)
  • ¼ tsp smoked paprika (Savory Blend)
  • ⅛ tsp black pepper (Savory Blend)
  • 1½ tbsp granulated sugar or maple sugar (Sweet Blend)
  • 1 tsp ground cinnamon (Sweet Blend)
  • 1 pinch fine salt (Sweet Blend)
  • 1–2 tsp maple syrup or honey (optional finish)

Equipment

  • rimmed sheet pan
  • Parchment paper
  • mixing bowl
  • spatula or spoon
  • oven

Method

  • Prep oven to 325°F. Line a rimmed sheet pan with parchment.
  • Rinse & pick seeds free of pulp; pat very dry. Optional: simmer in salted water 10 minutes, then drain and dry.
  • Season: In a bowl, mix oil with either the Savory or Sweet blend; add seeds and toss to coat evenly. Spread in a single layer.
  • Roast 22–30 minutes, stirring once at 12–15 minutes, until dry, lightly golden, and crisp.
  • Sweet finish (optional): Drizzle maple or honey over hot seeds, toss, and return to oven 3–5 minutes.
  • Cool completely on the pan; adjust salt and break apart any clusters.

Nutrition

Calories: 180kcalCarbohydrates: 4gProtein: 8gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 6gMonounsaturated Fat: 6gSodium: 140mgPotassium: 190mgFiber: 2gSugar: 2gVitamin A: 5IUCalcium: 10mgIron: 1.2mg

Notes

Naturally gluten-free & dairy-free (unless using Parmesan).
Pepitas (hulled) roast faster: 300–325°F, 10–15 minutes.
Air Fryer: 300–320°F, 10–16 minutes, shaking every 4 minutes.
Skillet: Medium heat, 12–15 minutes, stirring often until dry and crisp.
Flavor ideas: Chili-lime (add zest post-bake), Everything bagel, BBQ, Garlic-Parmesan (toss Parm after baking).
Storage: Airtight up to 1–2 weeks; freeze 3 months; re-crisp at 300°F 5–10 minutes.
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