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Pumpkin Seeds

Pumpkin Seeds

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Pumpkin seeds are high in fiber and protein. My Crispy Pumpkin Seeds recipe offers two options for this tasty snack.MORE+LESS-

Updated September 17, 2015

oil (spray oil preferred), olive oil, or vegetable oil

Optional: Salt, garlic powder, onion powder, seasoned salt, or other seasoning of choice

Granulated optional sugar and ground cinnamon

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  • 1

    Rinse pumpkin seeds. Use your fingers to remove all the pulp. Drain pumpkin seeds and discard pulp. Spread out on a cookie sheet to dry overnight.

  • 2

    Preheat oven to 250° F. Line a baking sheet with non-stick foil.

  • 3

    Toss pumpkin seeds in olive oil, butter, or spray with cooking spray. Sprinkle with salt, garlic powder, onion powder, seasoned salt, cayenne pepper, or your choice of seasonings. Toss to coat.

  • 4

    Bake about 1 hour, tossing every 15 to 20 minutes, until golden brown.

  • 5

    Cool pumpkin seeds before eating. Store in an airtight container at room temperature up to 3 months or refrigerate up to 1 year.

  • 6

    If you like your toasted pumpkin seeds extra-salty, soak overnight in a solution of 1/4 cup salt to 2 cups of water. Dry an additional day, then proceed as above.

No nutrition information available for this recipe

Pumpkin Seed Benefits – Interesting Pumpkin Seed Uses

If you are one of those pumpkin carvers who throws out the seeds, think again. Pumpkin seeds are loaded with vitamins, minerals, fiber, antioxidants, protein, and more. Wondering what to do with pumpkin seeds? They are easy to prepare and work not only as a snack, but also in savory and sweet recipes.

How to Use Pumpkin Seeds

Step-by-Step Pumpkin Seed How-To
Once you're done carving, don't throw out the seeds! All pumpkin seeds are edible, including the ones from your jack-o'-lantern.
Learn How to Roast and Flavor Pumpkin Seeds


Why We Love Pumpkin Seeds

Pumpkin Seeds: A Healthy Snack
Packed with magnesium and zinc, an ounce of whole roasted pumpkin seeds only has 126 calories and 5 grams of fat, not to mention 5 grams of protein.
Learn More About the Health Benefits of Pumpkin Seeds

Roasting Pumpkin Seeds with Alton

Watch Alton Make Toasted Pumpkin Seeds
Alton shows you what to do with all those leftover seeds from pumpkin carving.
Alton's Toasted Pumpkin Seeds How-To

Alton's Pumpkin Seed Brittle
Replace peanuts with pumpkin seeds for an easy, crunchy homemade brittle.
Make Your Own Pumpkin Seed Candy


Pepita Rice Pudding
Pumpkin seeds add a crunchy, autumnal twist to this ultra-creamy rice pudding.
Try This Fall-Friendly Dessert

Sweet and Spicy Pepitas Popcorn Balls

Sweet and Spicy Pepitas Popcorn Balls
A hint of cayenne pepper and a handful of pumpkin seeds make these Halloween treats surprisingly addictive.
Make Popcorn Balls for Your Halloween Get-Together

Baby Spinach, Avocado and Pumpkin Seed Salad
Think of them as healthier croutons! Pumpkin seeds add crunch to any salad.
Add Pumpkin Seeds to Your Salad

Bobby's Spiced-Up Pumpkin Seeds
Add a little Southwestern flare to this super simple fall snack.
Get Bobby's Spicy Pumpkin Seed Recipe

Sandra's Caramelized Pumpkin Seeds
Butterscotch and brown sugar provide the perfect toothsome coating.
Try Sandra's Sweet Pumpkin Seeds


Step 1

Place racks in upper and lower thirds of oven preheat to 350°. Toast pumpkin seeds on a large rimmed baking sheet on upper rack, tossing occasionally, until golden brown, 8–10 minutes. Let cool.

Step 2

Meanwhile, whisk flour, cocoa powder, kosher salt, baking soda, cinnamon, and paprika in a large bowl. Using an electric mixer on medium-high speed, beat brown sugar, granulated sugar, and butter in a large bowl until pale and fluffy, about 4 minutes. Add eggs one at a time, beating to blend after each addition. Reduce speed to low add dry ingredients in 3 additions, mixing until well blended after each. Fold in chocolate and pumpkin seeds.

Step 3

Portion dough into 18 balls (about ¼ cup each) and divide between 2 parchment-lined baking sheets, spacing 3" apart. Sprinkle with sea salt and bake cookies, rotating pans halfway through, until edges are slightly browned and firm but centers are still soft, 18–20 minutes. Transfer to wire racks let cool.

How would you rate Chocolate Chunk–Pumpkin Seed Cookies?

I reduced the sugar per other reviewer's suggestions, and I'm glad I did. I ended up omitting the seeds entirely because of a shopping mistake, and only had semi-sweet chips at home due to quarantine. I added a bit of cayenne, and I wish I added more! While I *know* I didn't make this exact recipe, it was still a great base and satisfied my chocolate chewy craving.

This is my new favorite cookie recipe and everyone who tries them loves them. They are salty and sweet, chocolaty and peppery, soft and crunchy! I do cut down on the sugar, increase the cinnamon, add cayenne to the paprika and a bit of ground cloves. These are wonderfully chocolaty!

Great recipe! I generally decrease the sugar, getting rid of the extra 1/3 and 1/2 cup with no issues. The texture and flavour is delicious and also works as a good base. I’ve done variations where i leave out the spices and add chopped cranberries and almonds, or a teaspoon of mint extract instead for a choc mint cookie, both taste good.

Easy to make grain-free and vegan! Used almond flour, coconut oil (a bit less than 1 cup), and a flax egg (2.5 tbsp warm water, 1tbsp ground flax). So good!

I've been making these, our favorite chocolate cookies, since 2015, with a few changes. I always 1-1/2 the recipe but use the original amount of both sugars. I use roasted unsalted sunflower seeds instead of pumpkin seeds. I add 1/2 tsp of New Mexican Hatch chile powder along with the paprika. For the chocolate chunks, I chop 1/2 of Trader Joes 1-lb Bittersweet Chocolate Bar with Almonds. And I make smaller cookies than the original recipe, baked for 10 to 12 minutes.

These cookies are not for the chocolate-faint-of-heart! They are delightful dark chocolate cookies that don't overdo it on the sweetness. I wound up almost halving the pepitas quantity, and used a dark chocolate baking bar roughly chopped for 1 cup of the chocolate used rather than just chips. Turned out fantastic! I love them very much, they are perfect for autumn. I would probably up the cinnamon quantity next time because it is a violently chocolate cookie, but the ones I've made still are fantastic.

Great flavor on these cookies. I'm not wild about all chocolate desserts, but the addition of spice and salt really added a nice, subtle flavor dimension to this perfectly textured treat. I followed recipe exactly, but without pepitas (I mistakenly though I had on hand-- I did not.) I got 21 out of the batch, and the size was generous. Will be making these again.

This is a very versatile recipe that allows me to play with flour and nut replacements and still get an amazingly rich cookie each time. Always a hit with friends.

These are the BEST chocolate cookies I’ve ever made. Yes, it sounds strange to put smoked paprika in cookies, but the result is wonderful. I’ve taken them into work and everyone that tastes them asks for the recipe. I’m making them again this weekend as the base for ice cream sandwiches with salted caramel ice cream. Can’t wait!

Great cookies! Super out of the box/avant-garde. They turned out so well and were a big hit in my office

  • 1 c of roasted, unsalted pumpkin seeds
  • 1 tbsp cinnamon
  • 1/4 tsp nutmeg
  • 1 pinch of allspice
  • 1/4 tsp vanilla extract
  • 1/2 tsp salt
  • 1 tsp pure maple syrup
  1. Preheat your oven to 300-350 degrees and line a baking pan with foil. Spray the foil with non-stick spray.
  2. In a bowl, combine the pumpkin seeds, cinnamon, nutmeg, allspice, vanilla, salt and maple syrup and toss to coat. Spread the nuts onto the baking pan and bake at 350 degrees for 10 minutes or until lightly browned. Watch to make sure they don’t burn because every oven is different.
  3. Let the seeds cool before removing from pan and store in an air-tight container.

9 Roasted Pumpkin Seed Recipes

Some of us wait all year for an excuse to carve pumpkins into elaborate works of art. Others might be better categorized as reluctant bystanders. But no matter what camp you fall into, there's one thing that should be universally enjoyed: the pumpkin's heaping mass of seeds that, when properly prepared, make a crisp, golden-brown, delightfully salty snack.

You can read our step-by-step recipe for basic roasted pumpkin seeds to start, but the main thing you need to know is that your seeds should be as dry as possible and coated in oil or some other fat to ensure they cook evenly. While you certainly don't need more than salt and pepper to finish them off, pumpkin seeds can be elevated by a remarkably wide range of sweet and savory seasonings—think Thai chili and lemongrass, Spanish chorizo and smoked paprika, or brown butter and sage. Here are nine unique flavor combos to spice up the season.

Roasted Pumpkin Seeds

This post may contain affiliate links. Read my disclosure policy.

Roasted Pumpkin Seeds are an easy-to-make fall snack recipe with only 3 ingredients! Add pumpkin seeds to baked goods, trail mix, or eat as a healthy snack!

Freeze Pumpkin Puree and raw pumpkin seeds in the fall so you can enjoy tasty pumpkin desserts and this heart healthy Snack Recipe year-round.


Pumpkins are great for carving jack-o-lanterns and halloween decorations, but they taste even better than they look. Whether it’s a sweet Pumpkin Pie or a savory squash soup baked in a pumpkin, there are endless ways to enjoy fresh pumpkin from the inside to the outside. Even the seeds are edible and delicious!

These roasted pumpkin seeds are the simplest pumpkin recipe ever! Even the step-by-step instructions and tips to clean pumpkin seeds in this post are easy. You don’t need to worry about getting all the pulp off your seeds either, it actually adds more pumpkin flavor when roasted.

If you don’t want to get your hands dirty with pumpkin threads, you can always make this recipe with store-bought raw pumpkin seeds. You are going to pay extra for raw pumpkin seeds from the grocery store, but the trade off is you don’t have to carve a pumpkin just to make this easy snack recipe.

Plus you can roast Pumpkin Seeds year-round with bagged seeds.

Roasting seeds isn’t just for pumpkins! You can use seeds from other winter squashes like butternut squash, acorn squash, or spaghetti squash. Each squash will have it’s own flavor but all taste delicious! You could also use this recipe for roasting assorted nuts, sunflower seeds, or sesame seeds.

Healthy Snack

Pumpkin Seeds are a healthy snack, packed with nutrients like magnesium and zinc, plus they are a good source of healthy fat that is good for heart health.

Add Pumpkin Seeds to Breakfast Baked Goods like Granola Bars for a satisfying salty crunch full of health benefits. Use Pumpkin Seeds as crunchy topping for winter soups like Butternut Squash Soup, in stir-fries, or as a crouton substitute on salads.

25 Pumpkin Seed Recipes We Can't Stop Munching On

The classic fall snack never tasted this good before.

The classic fall snack never tasted this good before.

The combo of ingredients in this recipe will cover all your cravings&mdashliterally.

Get the recipe at Vanilla and Bean.

Toss your pumpkin seeds with some cinnamon sugar seasoning and say hello to the perfect fall treat you'll crave all winter.

Get the recipe at Simply, Taralynn.

It's not the first combo you think of, but give 'er a try. It may just become the quick snack your party guests can't stop reaching for.

Get the recipe at Kenarry.

These Masala-roasted seeds can be enjoyed on their own, but we like sprinkling them on top of soup for a little added texture.

Get the recipe at Honest Cooking.

Love a good bag of BBQ chips? This pumpkin seed recipe is your new weakness.

Get the recipe at Skinny Taste.

If you want something quick to nosh on, toss your seeds in a bit of onion and lemon powder and throw them in the oven for 20 minutes. Done and done.

Get the recipe at Sweet Haute.

With a touch of chili powder and a bit of brown sugar, the glaze on these has just the right amount of sweetness and fire.

Get the recipe at Miss Make.

They're so addicting&mdashnot to mention, effortless&mdashthat you'll never settle for plain seeds ever again.

Get the recipe at Sweet and Delish.

Toss your pumpkin seeds with some maple syrup and sugar and you'll have yourself a true crowd-pleaser.

Get the recipe at Jelly Toast Blog.

Even if you think roasted pumpkin seeds aren't your thing, we're willing to bet this recipe will change your mind.

Get the recipe at Katie's Cucina.

It's simple: if you're a fan of the chips, you'll go crazy for these, too. Just make sure to bake up extras in case they go fast.

Get the recipe at Kellie's Food to Glow.

Warning: you might want to keep a glass of water nearby. These seeds are extra spicy and yes, even the curry fans think so.

Get the recipe at One Tomato Two Tomato.

Perfect for nibbling on while kicking back with the hubby on a Friday, or putting out for your dinner party guests. Whichever way you serve them, they're guaranteed to be a hit.

Get the recipe at Authentic Suburban Gourmet.

Think of these as a crunchier version of chocolate-covered pretzels. We all know how good those taste.

Get the recipe at The Diva Dish.

Simply toss the pumpkin seeds with some honey and roast, then go to town. You'll be hooked after handful number one.

Get the recipe at The Clever Carrot.

The secret is simple: cinnamon sugar. and lots of it. You're welcome in advance.

Get the recipe at Nutmeg Nanny.

Sometimes the best way to go when roasting pumpkin seeds is simply adding the basics. You'll still get all the flavor you want, without the extra work.

Get the recipe at A Beautiful Mess.

Thyme, olive oil, cheese, and 20 minutes of your time (and you can even multitask while they roast). That's all it takes, so, really, there's no excuse to buy the ones at the store anymore.

Get the recipe here.

Spicy fans will love the hint of heat from curry powder. Toss a handful in your favorite fall salad recipes for an instant flavor upgrade.

Get the recipe here.

PSL lovers will especially appreciate the touch of pumpkin pie flavor in these.

Get the recipe here.

If digestion has been messing with your weight loss goals, make a batch of these pronto. The paprika will help get your digestion back on track, and hopefully make that holiday weight loss (or at least, no weight gain), a reality.

Get the recipe here.

Because what dessert doesn't taste great with a little bourbon added in? Yeah, we couldn't think of any, either.

Get the recipe at Mantitlement.

You love rosemary already, but with a little touch of sugar and cracked pepper? Divine.

Get the recipe at Garden Therapy.

It's pretty much fact at this point that bacon makes everything better. So, by that logic, these will be gobbled up in a matter of seconds.

8 Recipes for Roasted Pumpkin Seeds You’ll Want to Snack on All Fall

Because it's never too early to start celebrating pumpkin season.

One of the best parts of Halloween is rewarding your pumpkin-carving efforts਋y snacking on the seeds, which become golden and toasty when roasted in the oven. But don’t just settle for a sprinkle of salt and pepper—with a little strategic seasoning, pumpkin seeds can take on a variety of bold flavors. Whether you prefer warm fall spices or a kick of Sriracha, we’ve got eight addictive twists on the crunchy autumn snack.

To begin, scoop out the seeds from two medium-sized pumpkins (about two cups). Place the seeds in a colander and rinse with cold water, working to separate the seeds from the pumpkin guts. Pat dry. Preheat the oven to 300ଏ, spread the seeds on a rimmed baking sheet, and bake them until dry throughout, about 50 to 60 minutes. Remove baking sheet from the oven, then raise the oven temperature to 350ଏ. Transfer the seeds to a bowl, add the flavorings below, then return them to a baking sheet and roast 10 to 15 more minutes, or until golden.

Bottom line: Before you toss any decorative pumpkins, consider cooking one of these pumpkin seed recipes instead.

How to Use Pumpkin Seeds

You can find pumpkin seeds with or without their shells at grocery stores or scoop them straight from a whole pumpkin. If buying a prepackaged product, look out for added ingredients like salt that reduce the seeds’ nutritional value.

Pumpkin seeds make a great snack on their own, and they’re easy to add to many meals and recipes.

Great ways to get pumpkin seeds’ small-but-mighty health boost in your diet include:

  • Add them to smoothies
  • Mix them into granola, yogurt, or cereal
  • Use them to add some extra crunch to a salad
  • Garnish any meal, like soups, chicken dishes, or pastas
  • Blend them with other ingredients in a dip like hummus, pesto, or guacamole
  • Bake them into cookies and breads
  • Toast or roast them in any spice or seasoning for a healthy snack


Advances in Wound Care: “Nutrition and Chronic Wounds.”

American Heart Association: “Pumpkin seeds pack a healthy punch.”

Biomedical Journal of Scientific and Technical Research: “Nutritional and Therapeutic Importance of the Pumpkin Seeds.”

Current Signal Transduction Therapy: “Strategies of Functional Foods Promote Sleep in Human Being.”

ESHA Research, Inc., Salem, Oregon: “Pumpkin Seeds.”

Harvard Medical School: “Magnesium.”

Indonesian Journal of Cancer Chemoprevention: “A Review: The Emerging Nutraceutical Potential of Pumpkin Seeds.”

Journal of Medicinal Food: “Antihypertensive and cardioprotective effects of pumpkin seed oil.”

Mayo Clinic: “Pros and cons of taking a magnesium supplement.”

Molecules: “Cucurbits Plants: A Key Emphasis to Its Pharmacological Potential.”

National Institutes of Health: “Zinc.”

Nutrients: “The Effects of Magnesium Supplementation on Subjective Anxiety and Stress—A Systematic Review.”

Nutrition Reviews: “Dietary fiber and its associations with depression and inflammation.”