Roasted Pumpkin Seeds: A Halloween (and Beyond) Treat

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When Halloween rolls around, it’s all about the costumes, the spooky decorations, and, of course, the pumpkins. But once you’ve carved your masterpiece, what do you do with the guts and seeds? If you’ve been tossing them, you’re missing out on a crunchy, nutritious snack that’s as easy to make as it is delicious. Yes, I’m talking about roasted pumpkin seeds.

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Recipe card and instructions updated 2/6/24

roasted pumpkin seeds

Are you carving pumpkins tonight? We are! This is truly the start to the holiday season, and we have so many special ways we celebrate this time of year. As the kids have gotten older, we have allowed them the freedom to carve their own designs into their pumpkins all by themselves, obviously with supervision. And while they are working hard to scoop out the guts of their pumpkins, I am busy separating the pulp from the seeds, giving them a rinse and roasting them up for a snack we all love so much.

Roasted pumpkin seeds are a versatile snack that can be enjoyed on their own or as a tasty addition to salads, soups, and pasta dishes. They bring a delightful crunch and a boost of flavor that’s hard to beat. Plus, they’re packed with nutrients like magnesium, zinc, and healthy fats, making them a snack you can feel good about indulging in.

Easy Recipe for Roasted Pumpkin Seeds

Here’s a simple and flavorful way to prepare roasted pumpkin seeds, perfect for your post-pumpkin-carving festivities. But don’t limit yourself to just this recipe; feel free to experiment with your favorite seasonings to create a snack that’s uniquely yours.


  • Seeds from one pumpkin
  • 1 tablespoon olive oil
  • ½ teaspoon sea salt
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon cayenne pepper, or to taste


  1. Carefully scrape the seeds from your pumpkin, separating them from the stringy insides. Rinse the seeds in a colander to remove any remaining pumpkin bits.
  2. Spread the seeds out on a clean dish towel and pat them dry. This step is crucial for getting that perfect crunch.
  3. Preheat your oven to 300°F (150°C). In a bowl, toss the dry seeds with olive oil to coat them evenly.
  4. Season with sea salt, smoked paprika, and cayenne pepper, giving them a final toss to ensure they’re well-coated.
  5. Spread the seeds in a single layer on a rimmed baking sheet and pop them into the oven.
  6. Roast for about 30 minutes, stirring every 10 minutes to ensure even cooking and prevent burning.
  7. Once they’re golden brown and crunchy, let them cool before storing in an air-tight container.


Can I use any type of pumpkin for roasted seeds?

Absolutely! While carving pumpkins are the most common choice around Halloween, the seeds from any pumpkin variety—or even from squash—can be roasted. Just note that the size and thickness of the seeds may vary, slightly affecting roasting time.

Do I need to remove the outer shell of the pumpkin seeds?

No, you don’t. The entire seed, including the shell, is edible. Once roasted, the shell becomes crispy and adds to the snack’s texture. If you prefer, you can look for pepitas, which are shell-less pumpkin seeds, often found in grocery stores.

How long do roasted pumpkin seeds last?

When stored properly in an air-tight container in a cool, dry place, roasted pumpkin seeds can last up to a month. You can also refrigerate them to extend their shelf life further.

Are pumpkin seeds healthy?

Yes, pumpkin seeds are a health powerhouse. They’re rich in magnesium, which is great for heart health; zinc, which can boost your immune system; and antioxidants. They also offer a good source of fiber and plant-based protein, making them a nutritious snack option.

Can I make roasted pumpkin seeds in an air fryer?

Definitely! If you have an air fryer, you can use it to roast pumpkin seeds. The process is similar: coat your seeds in oil and your favorite seasonings, then air fry them at 360°F (182°C) for about 15-20 minutes, or until they’re golden and crunchy. Just be sure to shake the basket a few times during cooking for even roasting.

Whether you’re looking for a healthier snack option or just want to make the most out of your Halloween pumpkins, roasted pumpkin seeds are a simple and delicious choice. So next time you carve a pumpkin, don’t throw away those seeds—roast them instead and enjoy a festive treat that’s as nutritious as it is tasty.

raw seeds inside a pumpkin

roasted pumpkin seeds

Other Gluten Free Pumpkin Recipes

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Roasted Pumpkin Seeds

Alison Needham
Don’t throw away those seeds from the inside of your Halloween pumpkins, roast them! They are a delicious snack on their own, but also taste fantastic sprinkled over your salads and pasta dishes. I love them with this seasoning combination, but feel free to experiment. Try salt and Parmesan cheese, or how about maple syrup and salt? Yum.
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Course Appetizer
Cuisine American
Servings 4 servings
Calories 32 kcal


  • Sheet Pan



  • Scrape the seeds out of one medium sized pumpkin, separate from the guts and gooey stuff (which you can discard), and rinse the seeds well in a colander. Pour the seeds onto a clean dishtowel and rub dry.
  • Preheat oven to 300 degrees. Place seeds on a large, rimmed baking sheet and toss with the olive oil. Sprinkle evenly with the salt, paprika and cayenne pepper.
  • Roast seeds for 30 minutes, stirring every 10 minutes, or until lightly golden brown and crunchy. Store in an air-tight container.


Serving: 1portionCalories: 32kcalCarbohydrates: 0.1gProtein: 0.03gFat: 4gSaturated Fat: 0.5gPolyunsaturated Fat: 0.4gMonounsaturated Fat: 3gSodium: 291mgPotassium: 5mgFiber: 0.1gSugar: 0.03gVitamin A: 114IUVitamin C: 0.1mgCalcium: 1mgIron: 0.1mg
Keyword pumpkin seeds, roasted pumpkin seeds
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One Comment

  1. Nice recipe. I never thought, that I can also use pumpkin seeds. It’s looks very crunchy and tasty. I will give it a try.Thanks for the recipe.

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