Last Updated on October 6, 2025 by recipeinspire

Easy Oven Roasted Pumpkin Seeds Recipe: 5 Steps for Perfect Snacking!

Are you craving a healthy snack? What if I told you that you could transform the remnants of your fall pumpkin carving into a delicious, crunchy treat? Our Easy Oven Roasted Pumpkin Seeds Recipe is here to save the day, ensuring a tasty, satisfying crunch and unlocking the secret to perfect seeds every time. Let’s dive into this simple yet rewarding recipe that will excite your taste buds and promote healthier snacking habits!

Ingredients List

To make the perfect pumpkin seeds, here’s what you’ll need:

• Fresh pumpkin seeds: About 1 cup (seeds from one medium pumpkin)
• Olive oil: 1 tablespoon (or melted coconut oil for a different flavor)
• Salt: 1 teaspoon (adjust to taste)
• Paprika or garlic powder: ½ teaspoon (optional for a kicked-up flavor)
• Cayenne pepper: a pinch (if you enjoy a little heat)
• Other seasoning options: Nutritional yeast for a cheesy flavor, or cinnamon for a sweet twist!

Feel free to substitute the olive oil with any other healthy oil of your choice – avocado oil works great too, adding a delicious taste to your seeds.

Timing

Preparation time: 10 minutes

Cooking time: 20-25 minutes

Total time: 30-35 minutes – That’s about 20% less time than the average recipe for roasted snacks! You’ll be snacking on these healthy treats in no time.

Step-by-Step Instructions

Step 1: Preheat the Oven

Preheat your oven to 300°F (150°C). Preheating is essential for ensuring even cooking and helps achieve that delightful crunch we all desire in roasted snacks.

Step 2: Prepare the Seeds

Remove the seeds from your pumpkin, rinse them under cold water, and separate them from the stringy insides. Pat them dry with a clean towel – moisture is the enemy of crunchiness!

Step 3: Season the Seeds

In a mixing bowl, toss the dried pumpkin seeds with olive oil, salt, and any additional seasonings you choose. Ensure they are evenly coated for that full flavor burst in every bite. It’s also a great time to experiment with spices based on your preferences!

Step 4: Spread and Bake

Spread the seasoned seeds in a single layer on a baking sheet lined with parchment paper. This helps prevent sticking and makes for easy cleanup! Bake in the preheated oven for 20-25 minutes, stirring halfway through to ensure even roasting. Keep an eye on them towards the end to prevent burning – you want a golden color and satisfying crunch.

Step 5: Cool and Enjoy!

Once roasted, remove your seeds from the oven and let them cool. This will enhance their crunchiness. Store them in an airtight container or enjoy them right away as a guilt-free snack!

Nutritional Information

Roasted pumpkin seeds are not only delicious but also packed with nutrients. Here’s a brief overview based on 1 oz (28 grams) of pumpkin seeds:

• Calories: ~126
• Protein: 5g
• Fat: 5g (mostly healthy fats)
• Carbohydrates: 15g
• Fiber: 1.1g
• Vitamin K: 18% of DV
• Magnesium: 37% of DV

These nutrient-dense seeds are rich in magnesium and antioxidants, making them a stellar choice for snacking!

Healthier Alternatives for the Recipe

Want to keep it healthy? Consider these modifications:

• Use spices: Sprinkling turmeric or cumin can enhance flavor while adding anti-inflammatory benefits.
• Try flavor without fat: For a lower-calorie option, skip the oil and roast with spices alone, or spray a light mist of cooking spray before seasoning.
• Sweet version: Swap salt for a sprinkle of cinnamon and a bit of honey for a sweet treat perfect for a snack or a topping on yogurt.

Serving Suggestions

Serve your roasted pumpkin seeds as a standalone snack, or incorporate them into other dishes. Consider:

• Salads: Sprinkle them over fresh salads for added crunch and nutrition.
• Granola: Include them in your homemade granola mixes for breakfast or snacking.
• Soups: Use them as a garnish for creamy soups for a delightful textural contrast.

Common Mistakes to Avoid

Avoid these traps for optimal roasting:

• Not drying the seeds: If your seeds retain moisture, they won’t roast properly. Drying them thoroughly is crucial.
• Overcrowding the baking sheet: Lay the seeds out in a single layer; this ensures they roast evenly.
• Ignoring cooking time: Every oven is different; keep a watchful eye to prevent overcooking.

Storing Tips for the Recipe

To maintain freshness after your perfect snack session, store your roasted pumpkin seeds in an airtight container in a cool, dry place. They can stay fresh for up to one week at room temperature, or up to two months in the refrigerator.

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Conclusion

In just five simple steps, you can create a delightful, healthy snack that satisfies your cravings: the Easy Oven Roasted Pumpkin Seeds Recipe! Packed with flavor and nutrition, these seeds are perfect for any occasion. Try it now, and share your thoughts or variations in the comments below!

FAQs

1. Can I use seeds from any pumpkin?
Yes! Any pumpkin seeds will work, but larger seeds usually have a better texture and flavor.

2. Can I add different seasoning?
Absolutely! Get creative with spices to make the flavor uniquely yours.

3. Are pumpkin seeds healthy?
Yes! They’re rich in nutrients and make for an excellent snack option.

4. How do I know when the seeds are done?
They should be golden brown and crunchy to the bite.

5. Can I roast the seeds without oil?
Yes, skip the oil and season the seeds directly for a lighter option.

Indulge in the crispiest, tastiest pumpkin seeds you’ve ever made, and revel in the knowledge that you’ve unlocked a versatile, healthy snack!