How to Toast Pumpkin Seeds

Roasted Pumpkin Seeds
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  • Prep Time
    15 min
  • Cook Time
    5 min
  • Total Time
    20 min
  • Yield

The pumpkin carving ritual wouldn't be complete without the smells and crunching of roasted pumpkin seeds! This also works for squash seeds, including  the beloved spaghetti squash.

Squash seeds, including pumpkin seeds, are also called pepitas, although this usually refers to seeds that have the shell removed, while pumpkin seeds can be either with or without the hulls.


  • Pumpkin or squash seeds
  • If you want to add salt or seasonings, you'll need a bit of oil so it will stick


Preheat oven to 350 F. (or see below for lower slower method).

1) Scoop the pulp and seeds out of the pumpkin, and clean the pulp off the pumpkin seeds (or squash seeds).  Dry with paper towels.

2) If desired, toss with a little olive oil or other oil. You only need enough to barely coat, otherwise, they will be greasy. Add salt and any kind of seasoning you want - garlic powder, Cajon seasoning, dried chile powder, or whatever sounds good to you!

3) Cover a baking sheet with parchment paper and spread the seeds out in one layer.

Bake for 3-5 minutes, until seeds just start to color and are fragrant. Sometimes I use a longer but safer method of using a lower temperature. If you roast the seeds at 250 degrees F., you don't have to watch them as carefully. It takes about 45 -60 minutes to completely roast them at this temperature.

Nutritional information: Pumpkin seeds are packed with nutrients.  They are particularly high in many minerals, including magnesium, zinc, copper, manganese and potassium.  They are highest in zinc of you eat them whole, including the shell.  They also contain a wide array of phytonutrients, including lignans and many antioxidants. 1/4 cup of whole seeds has 9 grams of net carbs, plus 4.5 grams of fiber, 5 grams of protein, and 112 calories.

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