How to Roast Raw Pumpkin Seeds in Oven

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Turn your pumpkin seeds into a delicious, healthy, and keto-friendly treat! Once you learn How to Roast Raw Pumpkin Seeds in the Oven, it’ll become a beloved fall tradition in your family. You’ll love this easy keto snack.
roasted pumpkin seeds in a burlap bag

How to Roast Pumpkin Seeds in the Oven

When we were kids, my mom always roasted pumpkin seeds after we carved the jack-o-lantern for Halloween. They were SO good – and just one of those fall traditions that stick with you – the taste, the texture, even the sound of the crispy seeds rattling in the bowl. (And in case you’re wondering – YES, you eat the shell! It’s not like a sunflower seed shell, but thinner and more papery)

In my opinion, the very best way to eat them is right out of the oven – with just a little oil and salt. They make a delicious low-carb snack.

However – you can definitely have fun with the seasonings and add a kick of cumin and chili powder for a Southwest flavor – whatever floats your boat! Read on to learn how to roast raw pumpkin seeds in the oven and start your own beloved fall tradition!

Ingredients:

  • Pumpkin seeds — Raw pumpkin seeds are the key ingredient in this recipe! We make this after carving pumpkins which gives us plenty of seeds to work with. It doesn’t take long to clean them either — this recipe has an easy tip to get rid of all the guts and stringy bits!
  • Salt — I love to keep my roasted pumpkin seeds simple with a sprinkle of salt. It really lets the flavor shine through. Don’t skip this step!
  • Butter or olive oil — The key to roasting pumpkin seeds is using oil or butter to get a nice crispy exterior and color. Yum!

Tools You’ll Need

  • Parchment Paper
  • Baking Sheet
  • Pot for boiling
  • colander
  • Towel for drying
  • An Ice Cream Scooper helps to dig them out of the pumpkin

raw pumpkin seeds in a wooden bowl

Here’s how to roast raw pumpkin seeds in the oven:

Step 1: Preheat the oven to 300 degrees. Start with 1 1/2 Cups Seeds separated from the pumpkin guts (that’s about 1 pumpkin’s worth – but double or triple the recipe if you have more on hand!) Make sure they are separated from the pumpkin flesh.

How to clean out a pumpkin for carving is a helpful post if you have never scooped the guts out of a pumpkin.

Step 2: Rinse under warm water in a colander, using your hands to remove any large strings of pulp (You can actually probably skip this step since the next step will take care of most of the pulp anyway.)

Step 3: Next, boil in a pot of heavily salted water for 10 minutes – all the pumpkin guts will rise to the top in a foamy mess, and you can easily scoop them off. This step allows some salt to seep into the shell, so they’re yummy from the inside out 🙂

roasted pumpkin seeds drying

Step 4: Transfer to the colander and rinse in cold water, shake out excess water and lie out on a towel to dry.

Step 5: Pat dry with a towel and place in a small mixing bowl – keep in mind, the drier, the better! **Avoid using paper towels, or your wet seeds may stick to them

Step 6: Pour in about 2 Tbsp of oil or melted butter and 1 – 2 tsp Salt and stir it around until all the seeds are pretty evenly coated.

Step 7: Spray a baking sheet with cooking spray, or use parchment paper. Spoon the seeds onto the baking sheet and spread them out so they’re in a single layer.

Step 8: Bake for about 30 – 45 minutes, checking to make sure they don’t get too brown (Do a taste test to make sure they’re nice and crispy – if not, they need to go back in for a couple of minutes!) You can toss them about halfway through cooking to make sure both sides roast nicely.

roasted pumpkin seeds in burlap bag with pumpkin behind it

Do you have to let your pumpkin seeds dry before roasting?

Yes, you absolutely need to let them dry! Starting with dry seeds will yield a better color and crunch.

roasted pumpkin seeds unclose pic

How long do roasted pumpkin seeds last?

These homemade pumpkin seeds should last for a few weeks when kept in an airtight container at room temperature. I wouldn’t recommend refrigerating or freezing them since it will take the crispy exterior away.

Can I Change the Flavor of Roasted Pumpkin Seeds?

Optional seasonings — If you’d like, you can really take the seasonings anywhere you want to. Add garlic powder, pepper, onion powder, cayenne, curry powder, smoked paprika, oregano, seasoning salt — whatever your preference is! There are endless seasoning combinations to try. You could even lean into the fall flavors and add a dash of cinnamon or pumpkin spice! If you’d like a completely different flavor, toss in parmesan cheese.

Although I have lots of steps listed above, I promise it’s not hard at all!  At the most basic level – all you TRULY need to know for how to roast pumpkin seeds in the oven is 1) Wash them well and bake at 300 degrees 2) Use salt and oil before they go in 3) Bake in a single layer until they’re golden brown and crispy.

I hope you get a chance to try these with your family this year – and I’d LOVE (No really – I mean it!) to know what kinds of seasoning combinations you like to put on yours!

Can I Skip the Fresh Pumpkin and Roast Store-Bought Pumpkins?

Sure! You’ll need to adjust the roasting time to approx 20 minutes.

How to Eat Baked Pumpkin Seeds

  • They make a fabulous low-carbohydrate snack as is and are packed with nutrients and high in fiber.
  • Add to a leafy garden salad.
  • Add a few to garnish the top of the Mini Keto Pumpkin Cheesecake recipe.

More pumpkin Keto recipes

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How to Roast Pumpkin Seeds in Oven

How to Roast Pumpkin seeds in the oven for a delicious and healthy low carbohydrate snack.
Prep Time10 mins
Cook Time45 mins
Course: Snack
Cuisine: American, casual
Servings: 6
Calories: 123kcal
Author: Kasey Trenum

Ingredients

  • 1 1/2 Cups Pumpkin Seeds
  • 2 tbsp Butter or Oil
  • Salt

Instructions

  • Preheat oven to 300 degrees
  • Start with 1 1/2 Cups Seeds separated from the guts. Your pumpkin size will determine the number of seeds you garner. You may need two pumpkins.
  • Rinse under warm water in a colander, using your hands to remove any large strings of pulp.
  • Next, boil in a pot of heavily salted water for 10 minutes - all guts will rise to the top in a foamy mess, and you can easily scoop them off. This step allows some salt to seep into the shell, so they're yummy from the inside out.
  • Transfer to the colander and rinse in cold water, shake out excess water and lie out on a towel to dry.
  • Pat dry with a towel and place in a small mixing bowl - keep in mind, the drier, the better!
  • Pour in about 2 Tbsp of oil or melted butter and 1 - 2 tsp Salt and stir it around until all the seeds are pretty evenly coated.
  • Spray a baking sheet with cooking spray, or use parchment paper.
  • Spoon the seeds onto the baking sheet and spread them out, so they're in a single layer.
  • Bake for about 30 - 45 minutes, checking to make sure they don't get too brown (Do a taste test to make sure they're nice and crispy - if not, they need to go back in for a couple of minutes!

Nutrition

Calories: 123kcal | Carbohydrates: 2g | Protein: 5g | Fat: 12g | Saturated Fat: 4g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 1g | Cholesterol: 10mg | Sodium: 34mg | Potassium: 131mg | Fiber: 1g | Sugar: 1g | Vitamin A: 119IU | Vitamin C: 1mg | Calcium: 8mg | Iron: 1mg
Tried this recipe?Mention @kaseytrenumblogger or tag #kaseytrenumblogger!

roasted pumpkin seeds collage

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