Healthy Pumpkin Seeds Recipe for Fall Snacking

Last Updated on September 9, 2025 by Souhail

Let me tell you, every fall, without fail, I find myself scooping out the insides of a pumpkin and thinking, “Why waste these seeds?” That’s when this crunchy, golden, super satisfying pumpkin seeds recipe comes to the rescue. Whether you’ve just carved your Halloween masterpiece or whipped up a cozy pumpkin soup, those leftover seeds can easily become your new favorite snack.

This recipe is seriously easy, endlessly customizable, and totally addictive. It gives you perfectly roasted seeds that are crisp on the outside, with a slightly nutty flavor that’s oh-so-delicious. Plus, it’s a great way to make something healthy and wholesome out of something you’d otherwise toss.

You can go savory with garlic and paprika, sweet with cinnamon and maple, or bold with chili lime, whatever your snack mood demands. These seeds are perfect for movie night, road trips, or even lunchbox add-ins. And if you’re into fall flavors like I am, you’re going to love how seasonal this little treat feels.

Ready to make some magic out of those pumpkin guts? Let’s do it!

Why This Pumpkin Seeds Recipe Totally Works

I like to think of this as the snack you didn’t know you needed. These roasted pumpkin seeds are not just about using up leftovers, they’re about creating something incredibly crave-worthy. Here’s why this recipe works so well:

• Incredible crunch: The low-and-slow oven method gives you a perfect crisp every time, no chewy middles here!
• Totally customizable: Whether you’re into sweet, salty, spicy, or herby flavors, the seasoning options are endless.
• Nutrient-packed snack: Pumpkin seeds are naturally full of fiber, protein, and healthy fats, making this a snack that satisfies and nourishes.
• No waste: It’s the ultimate zero-waste fall project. Use every part of the pumpkin!
• Kid-friendly and fun: Kids love helping with the seasoning part, plus, it’s a great way to get them involved in the kitchen.

Want to make it your own?

Absolutely. Here’s how you can tailor the recipe to suit different preferences or dietary needs:

• For a spicy twist: Add cayenne pepper or a chili-lime seasoning blend.
• Low-sodium: Skip the salt or use a salt substitute.
• Sweet craving? Try maple syrup, cinnamon, and a touch of brown sugar.
• Gluten-free snackers: These are naturally gluten-free, just check your spice blends.

What to Prep Ahead (So You’re Not Rushing Later)

Let’s be honest, getting the seeds out of the pumpkin is the least glamorous part. But a few simple prep steps will make your life easier and help you get that perfect crunch later.

Here’s what I like to have done ahead of time:

• Clean and rinse the pumpkin seeds: Get rid of all the stringy bits and pulp—this is essential for roasting evenly.
• Dry the seeds thoroughly: Moisture is the enemy of crispiness, so pat them dry or let them air-dry for a bit.
• Pre-mix your seasoning blend: Whether you’re going sweet or savory, have your mix ready to toss.
• Preheat the oven: You’ll want it hot and ready to go once your seeds are seasoned.

How to Make It

Pumpkin Seeds Recipe

Recipe by Souhail

0.0 from 0 votes

Course: SnacksCuisine: AmericanDifficulty: Easy

Servings

4

servings

Prep time

10

minutes

Cooking time

30

minutes

Calories

190

kcal

A crunchy, golden, and flavorful snack that makes the most of pumpkin season. This pumpkin seeds recipe is easy, healthy, and endlessly customizable with sweet or savory flavors. Perfect for fall snacking, movie nights, or packing in lunchboxes.

Ingredients

• 1 cup pumpkin seeds (cleaned and rinsed)

• 1 tablespoon olive oil (or melted butter for richer flavor)

• 0.5 teaspoon salt (or to taste)

• 0.5 teaspoon garlic powder (optional, for savory version)

• 0.5 teaspoon smoked paprika (optional, for a little warmth)

• 1 teaspoon maple syrup + ½ teaspoon cinnamon (optional, for sweet version)

Directions

• First things first, scoop out those seeds from your pumpkin and separate them from the stringy pulp. Rinse them well under cold water and lay them out on a clean towel. The drier you get them, the crispier they’ll be later.
• Once your seeds are nice and dry, toss them into a bowl with olive oil (or melted butter if you’re feeling indulgent). Add salt as your base seasoning, then decide if you want to go savory with garlic and paprika or sweet with cinnamon and maple syrup.
• Spread the seasoned seeds in a single layer on a parchment-lined baking sheet. The key here is not to overcrowd them—give them space so they roast evenly.
• Pop the baking sheet into a preheated 300°F oven and roast for about 25 to 30 minutes. Give them a stir halfway through so they toast on all sides. You’ll know they’re done when they’re golden brown and fragrant.
• Let them cool slightly before digging in—though I’ll admit, I always sneak a few warm ones straight from the tray.

Notes

• For extra crunch, let the seeds air-dry overnight before roasting.
• Don’t skip stirring halfway—it ensures even roasting.
• Experiment with spice blends: try everything bagel seasoning or taco seasoning.
• If you like bold flavors, drizzle hot sauce over the seeds before roasting.
• Store in an airtight jar to keep them crispy for days.

Nutrition Facts

• Total number of serves: 4
• Calories: 190kcal
• Fat: 14g
• Sodium: 220mg
• Carbohydrates: 8g
• Fiber: 2g
• Sugar: 1g
• Protein: 8g

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Pro Tips for Pumpkin Seed Perfection

Okay, friend-to-friend: roasting pumpkin seeds is simple, but there are a few little tricks that take them from good to can’t-stop-snacking. These are the tips I’ve learned over years of fall pumpkin carving and recipe testing.

• Dry thoroughly: Moisture is the #1 reason seeds turn chewy. Pat them down with a towel or let them air-dry for an hour before roasting.
• Go low and slow: 300°F may feel gentle, but it ensures the seeds get crispy without burning.
• Use parchment paper: Not only does it prevent sticking, but it also makes cleanup a breeze.
• Don’t overcrowd the pan: A single layer is essential for even browning.
• Shake halfway: Stirring or shaking the pan mid-bake ensures a golden crunch on every side.
• Flavor after roasting for delicate spices: If you’re using blends like cinnamon-sugar, add them after baking so they don’t burn.

Fun Variations to Try

The best part about this pumpkin seeds recipe? It’s endlessly adaptable. You can make a batch to match literally any snack mood. Here are a few of my go-to twists:

• Sweet Cinnamon Sugar: Roast seeds with butter and a touch of salt, then toss them in cinnamon and sugar while warm. These pair beautifully with a slice of homemade pumpkin bread for a cozy fall treat.
• Savory Garlic Herb: Toss seeds with olive oil, garlic powder, rosemary, and thyme before roasting. Perfect alongside hearty fall dinners like pot roast. (If you’re into seasoning blends, you might love experimenting with this pot roast seasoning recipe).
• Spicy Chili Lime: Add chili powder, cayenne, and lime juice for a zesty kick. I love these with tacos or even sprinkled over a salad for crunch.
• Maple Glazed: Mix seeds with maple syrup and a pinch of sea salt before roasting. The maple caramelizes beautifully in the oven.
• Everything Bagel Seeds: Coat with olive oil and everything bagel seasoning. They taste amazing on top of avocado toast or soups.

Serving Ideas That Make Pumpkin Seeds Shine

These pumpkin seeds aren’t just for snacking straight from the bowl (though that’s definitely how most disappear in my house). They can dress up so many other foods and make them extra special.

• Toss them on salads for a crunchy topping instead of croutons.
• Sprinkle on creamy soups like butternut squash or pumpkin soup for a nutty crunch.
• Mix into homemade trail mix with dried cranberries, chocolate chips, and maybe a handful of vanilla granola for a balanced, on-the-go snack.
• Top baked goods like muffins or quick breads for a rustic, fall bakery feel.
• Use them as garnish for pumpkin pie or cheesecakes—because why not double down on pumpkin?

How to Store and Reheat Pumpkin Seeds

Roasted pumpkin seeds store really well, which is why I always make a double batch. Just make sure you do it right so they stay crunchy.

• Storage: Keep cooled seeds in an airtight container at room temperature for up to one week. For longer storage, refrigerate for up to a month.
• Reheating: If they lose a bit of crunch, just spread them on a baking sheet and reheat in a 300°F oven for 5 minutes. It revives that perfect toasty texture.
• Freezing: Yes, you can freeze them! Store in freezer-safe bags for up to 3 months. Just thaw and re-crisp in the oven before serving.

Creative Ways to Use Pumpkin Seeds

Now here’s where it gets fun. Pumpkin seeds are more versatile than most people realize. They can sneak into sweet, savory, and everything in between.

• Breakfast boost: Sprinkle on yogurt or swirl into pumpkin pancakes for a little crunch.
• Snack mix upgrade: Combine with popcorn, pretzels, and a drizzle of chocolate for a movie-night trail mix.
• Dessert crunch: Press them into the tops of homemade pumpkin cookies before baking. It adds texture and a nutty bite.
• Savory topping: Use as a garnish for pasta dishes, risotto, or even roasted vegetables.
• Party appetizer: Mix seasoned seeds into a cheese board for a surprising little nibble.

FAQs

A Cozy Crunch to End On

And there you have it, an easy, crunchy, and downright addictive way to transform pumpkin scraps into a snack everyone will love. This pumpkin seeds recipe is simple enough for a weeknight, customizable for every craving, and healthy enough that you can feel good reaching for handful after handful.

So next time you’re carving a pumpkin or cooking up a cozy fall dish, don’t toss those seeds. Roast them, season them, and let them become the highlight of your snack table. Trust me, you’ll never look at a pumpkin the same way again.