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Roasted seasoned pumpkin seeds in a small white bowl

Savor the Season: Roasted Pumpkin Seeds Recipe for a Healthy Halloween

  • Author: Susan
  • Total Time: 40 minutes
  • Yield: 2 cups 1x
  • Diet: Low Calorie


Greetings, my fellow food enthusiasts, Weight Watchers, and passionate pumpkin carvers! It's that time of the year when the crisp autumn air fills our lungs, and our kitchen aromas take on a warm and inviting embrace.

Halloween, with its eerie charm and delightful treats, is just around the corner. And what better way to celebrate this season than by transforming a leftover Halloween staple into a roasted pumpkin seeds recipe that is delectable and nutritious snack?


  • Pumpkin Seeds
  • 1 Tablespoon of Melted Butter
  • Your favorite seasonings - Cinnamon & Sugar for Sweet/ Cumin, Garlic Powder, Chili Powder and Sea Salt for Savory


  1. After carving your pumpkin, scoop out the seeds along with the stringy pumpkin pulp. This part is especially fun for kids as they can get their hands dirty, separating the seeds from the gooey pumpkin bits.
  2. Once you've gathered all the seeds, place them in a colander or fine-mesh strainer. Rinse them thoroughly under cold water, and make sure to remove any remaining pumpkin debris. Then lay the seeds out on a clean kitchen towel or paper towels and pat them dry. It's an excellent opportunity for kids to practice their kitchen skills.
  3. Preheat your oven to 300°F (150°C).
    Place the dried seeds in a bowl and drizzle them with a tablespoon of melted butter. Sprinkle a pinch of salt to taste, and this is where you can get creative! Add a dash of cinnamon and sugar for a sweet treat, or try cumin, chili powder and garlic powder for a savory twist. Let the kids choose their favorite flavorings.
  4. Let your little chefs toss the seeds to ensure an even coating of the seasonings. They can even use their hands to mix it up! Once the seeds are well-seasoned, spread them out on a parchment paper lined baking sheet in a single layer.
  5. Place the baking sheet in the preheated oven and let the seeds roast for about 30-40 minutes. Keep an eye on them and give them a stir every 10-15 minutes to ensure they cook evenly.
  6. Once the seeds turn golden brown and are crispy, take them out of the oven. Allow them to cool for a few minutes. Now comes the best part – enjoy your homemade roasted pumpkin seeds with your family!


  • Select fresh pumpkin seeds: Start with fresh, raw pumpkin seeds. You can harvest them from a pumpkin or purchase them from a store.
  • Clean and rinse: Remove the pumpkin seeds from the pumpkin's cavity, and rinse them thoroughly under cold water. This helps remove any excess pumpkin flesh.
  • Pat dry: After rinsing, pat the seeds dry with a paper towel. Make sure they are completely dry before moving on to the next step.
  • Boil or soak: You can either boil the seeds in salted water for about 10 minutes or soak them in a brine solution (4 cups of water to 1/4 cup of salt) for a few hours. This step helps to enhance flavor and makes the seeds easier to digest.
  • Flavorful oil: Toss the seeds in a flavorful oil like olive oil, coconut oil, or melted butter. This will help the seasonings adhere better.
  • Season generously: Sprinkle your favorite seasonings over the seeds. Some popular options include salt, garlic powder, onion powder, paprika, cayenne pepper, or a combination of spices. Experiment with sweet or savory flavors to find your favorite.
  • Add a sweet touch: If you prefer sweet pumpkin seeds, try a mixture of cinnamon and sugar, or honey and a pinch of sea salt.
  • Spicy kick: For a spicy kick, add ingredients like cayenne pepper, chili powder, or hot sauce to the seeds.
  • Fresh herbs: Chopped fresh herbs like rosemary, thyme, or cilantro can add a unique and fresh flavor to your seeds.
  • Citrus zest: Grate some citrus zest (lemon, lime, or orange) onto your seeds for a zesty twist.
  • Nuts and seeds: Consider adding other nuts or seeds to the mix, like sunflower seeds or slivered almonds, to add texture and flavor.
  • Even coating: Ensure the seeds are evenly coated with the seasoning and oil. You can do this in a large bowl and mix well.
  • Preheat the oven: Preheat your oven to 300°F (150°C). A lower temperature helps prevent burning and allows for even cooking.
  • Spread evenly: Spread the seasoned pumpkin seeds in a single layer on a baking sheet lined with parchment paper or a silicone baking mat. This prevents clumping and promotes even roasting.
  • Roasting time: Roast the seeds for about 20-30 minutes or until they turn golden brown, stirring or flipping them occasionally to ensure even cooking.
  • Prep Time: 10 minutes
  • Cook Time: 30 minutes
  • Category: Snack
  • Method: Oven
  • Cuisine: American


  • Serving Size: 1 tablespoon
  • Calories: 45
  • Sugar: 0.1 g
  • Sodium: 0.6 mg
  • Fat: 4 g
  • Carbohydrates: 0.9 g
  • Protein: 2.4 g
  • Cholesterol: 0 mg

Keywords: Seasoned pumpkin seeds