Crispy Roasted Pumpkin Seeds (8 Flavors!)

It’s the season of Jack-o-lanterns and winter squash recipes, which means you’ll have plenty of reasons to make Roasted Pumpkin Seeds! Here I share 8 yummy ideas of how to season them so you never get bored.

As The Oregon Dietician, I do my best to share healthy and affordable recipes the whole family will love. And, while I have a whole section of dishes that cost less than $2 per serving, you’ll be hard-pressed to find another recipe that’s cheaper than these seasoned roasted pumpkin seeds! 

After all, we’re gonna make them using the “guts” of gourds you’ve bought for other purposes. Waste not, want not—amirite? So, next time you’re making a batch of my cinnamon maple butternut squash bread, air fryer delicata squash, acorn squash salad, or roasted fall veggies, think twice before you toss!

If you’re not sure you like them simply roasted and salted, not to worry. Below I’ve listed a whopping eight (8!!!) different flavor combos ranging from spicy to sweet and everything inbetween. Seriously, though—David’s has nothing on us! Ready to get your snack on? Let’s do this! 💪  

Jump to:

• What are oven-roasted pumpkin seeds?
• What does it taste like?
• Why This Is The Best Roasted Pumpkin Seeds Recipe
• Ingredients Needed
• How To Make Roasted Pumpkin Seeds—Basic Recipe
• Roasted Pumpkin Seed Flavors
• Substitutions
• Recipe Tips
• Serving Suggestions
• FAQs
• Honey Roasted Pumpkin Seeds Nutrition
• Pricing Info
• Other Snack Recipes
• Recipe

What are oven-roasted pumpkin seeds?

If you’ve ever carved a pumpkin for Halloween or prepped a whole winter squash, you’re familiar with action of scraping out the insides. While there are some stringy fibers attached, the bulk of the guts are edible pumpkin seeds. 

So many people end up throwing them away or tossing them in the compost, but I think that’s such a waste. Once washed clean of the fibers and laid out to dry, these nutritious little nuggets are ready for roasting! Whether you make salty, spicy, or sweet roasted pumpkin seeds, they’re both delicious and healthy. Plus, who doesn’t love spitting seed shells while watching the game?

While you can keep it simple with salt and oil, roasted seasoned pumpkin seeds come in all flavor profiles—just like your favorite seasoned sunflower seeds. They’re tasty, wholesome, and a bit addictive—perfect for your snack stash!

What does it taste like?

Pumpkin seeds themselves have a mildly sweet and nutty flavor with a chewy-crunchy texture like pine nuts or sunflower seeds. But, since we’re roasting them in the shell, it all depends on your seasoning choices. Whatever you toss them in will coat the shells in flavor—your reward for cracking them open with your teeth. 

Prefer salty roasted pumpkin seeds? Try the dill pickle, ranch, or garlic parmesan options below. Like your roasted pumpkin seeds spicy? The BBQ, buffalo, or sweet n’ spicy options are for you. Like ‘em sweet? You can’t go wrong with pumpkin spice (because pumpkin spice for life!!!) or honey cinnamon roasted pumpkin seeds. No matter what flavor you choose, they’ll be scrummy!

Why This Is The Best Roasted Pumpkin Seeds Recipe

• No-Waste Recipe – While you can buy pumpkin seeds from the store, why not just use the ones that you already have? The prep work is minimal, but the return is awesome—they’re nearly free to make!
• Versatile – Making roasted pumpkin seeds is the perfect excuse to raid your spice cabinet! As I mentioned above, the number of flavoring choices is as limitless as your imagination. 
• Healthy Snack – I’ll get into the details more below, but pumpkin seeds are packed to the brim with essential nutrients and beneficial compounds. They’re the ideal guilt-free snack!
• Quick & Easy – If you’ve gotten the seeds out of your squash, the hard part is done. Simply rinse off the pumpkin goo, lay them out to dry overnight, toss them with oil and seasoning, then bake. All in, you’re looking at just 10-15 minutes of active prep time.

Ingredients Needed

Each flavor of roasted pumpkin seeds has its own blend of goodies I’ll talk about below, but these are the basics you need for all of them:

• Pumpkin Seeds – Obviously the heart and soul of our recipe. Also, don’t feel like the big orange pumpkins are the only ones you can use! Any hard winter squash—from delicata to butternut or spaghetti squash—has edible seeds you can season and roast.
• Avocado Oil – This heart-healthy oil is my go-to for roasting since it has a high smoke point. The neutral flavor also means your seasoning blend is what will shine.
• Salt – Depending on the flavor we’re going for, you’ll need to adjust how much you add, so pay attention to the recipe! If possible, opt for fine sea salt to get some trace minerals.
• Flavor Mix-Ins of Choice – While I’ve listed 8 possible combinations below, there are, I’m sure, a gazillion more. Have fun experimenting and make sure to let me know if you come up with a brilliant new flavor I should try!

How To Make Roasted Pumpkin Seeds—Basic Recipe

No matter which flavor you choose, the method for roasting pumpkin seeds is the same. Here’s how it’s done:

Step 1: Carve your pumpkin/squash and remove the seeds and pulp. 

Step 2: Clean & Dry Seeds. Rinse the seeds, removing as much pulp as you can. Lay the pumpkin seeds on a clean towel to dry for at least 8-12 hours before roasting.

Step 3: Season. Add dried pumpkin seeds and oil to a medium bowl. Add in the flavor boosters of your chossing.

Step 4: Prep. Preheat the oven to 350° and line a large sheet pan with parchment paper. Spread the flavored pumpkin seeds in an even layer on your prepared baking sheet. 

Step 5: Oven-Roast. Bake the seeds in the preheated oven for 15-20 minutes, or until crispy and golden brown. Allow them to cool for at least 10 minutes, then transfer to an airtight container for up to 2 weeks.

Roasted Pumpkin Seed Flavors

All right friends, this is where the magic happens! I challenge you to try all 8 recipes below to find your favorite. After all, pumpkin and winter squash are some of the best veggies to eat during cooler months, so you should have plenty of chances. 😉 

Cinnamon Honey Roasted Pumpkin Seeds

If sugar, spice, and everything nice is what you’re looking for, this simple trio is what you need. While I love the flavor of honey, you’re welcome to swap in maple syrup or agave nectar to make them vegan-friendly. 

Flavor Add-Ins: Honey, cinnamon, and salt.

Pumpkin Spice Roasted Pumpkin Seeds

My love of pumpkin spice knows no bounds. Pumpkin pie protein smoothies, pumpkin protein muffins, pumpkin overnight oats, pumpkin banana bread, pumpkin pancakes, pumpkin pie cookies, pumpkin spice cold brew (and SO MANY MORE Starbucks dupes on coffeecopycat.com!), easier-than-pie pumpkin crisp… You get the idea. For my fellow basic girls, this one’s for you!

Flavor Add-Ins: Maple syrup, pumpkin pie spice, and salt.

Dill Pickle Roasted Pumpkin Seeds

If you prefer a little pucker, these pickle-inspired pumpkin seeds ought to do the trick. Use the brine from your favorite jar of pickles for a vinergary kick. PRO TIP: If you like ‘em extra tangy, try adding some dried vinegar powder. If you can’t do alliums, substitute a few pinches of asafoetida (a.k.a. hing) for the garlic and onion. There are also companies that produce onion and garlic powder replacements for low-fodmap diets.

Flavor Add-Ins: Dill pickle juice, garlic powder, onion powder, dry dill, and salt.

Garlic Parmesan Roasted Pumpkin Seeds

A classic combo for a reason! If possible, grate your own cheese for the best flavor and meltability. The kind that comes in a green jar is fine, but it’s also bulked up with wood pulp—not super appetizing, plus it doesn’t really melt. If you’re vegetarian, read your labels! Many parmesan brands are made with animal rennet. You’re also welcome to swap in any hard aged Italian cheese you prefer. Garlic and onions off the table? Try a few pinches of asafoetida or your favorite low-fodmap substitutes. 

Flavor Add-Ins: Grated parmesan cheese, garlic powder, onion powder, and salt.

Ranch Roasted Pumpkin Seeds

The creamy, herby appeal of ranch dressing is undeniable. Bring those yummy dip flavors to the pumpkin seed party! While you can certainly buy packets from the store, I prefer using my own salt-free seasoning blends to keep it all-natural. Wanna blow some minds at your next tailgate? Make a batch of these and a batch of the buffalo ones below. 😉

Flavor Add-Ins: Ranch seasoning, dry mustard, and salt.

Buffalo Roasted Pumpkin Seeds

Turns out, I love buffalo sauce almost as much as pumpkin spice. If you’re the same way, try my buffalo chicken chili, buffalo chicken zucchini boats, healthy buffalo chicken dip, or Instant Pot buffalo chicken dip next. These vegetarian buffalo pumpkin seeds are just as tangy, spicy, and finger-licking good! 

Flavor Add-Ins: Buffalo sauce, ranch seasoning, and salt.

Barbeque Roasted Pumpkin Seeds

If you’re already missing summer cookouts, these BBQ pumpkin seeds are gonna hit the spot. Feel free to use any dry meat rub you prefer! Since we’re adding maple syrup, I recommend you opt for a sugar-free rub. If all your barbecue rubs already have brown sugar added, you’re welcome to omit the maple syrup. For a spicier version, swap in ground chipotle powder for smoky undertones.

Flavor Add-Ins: BBQ seasoning, maple syrup, smoked paprika, and salt.

Sweet & Spicy Roasted Pumpkin Seeds

Perfect for those who don’t want to choose sides! Maple syrup and cinnamon bring sweet, cozy vibes while cayenne adds a kick. I love the flavor of maple here, but honey or agave nectar will work just as well. You can also experiment if you like—play with different types of ground chiles and/or swap in your favorite warming spice blend. For more heat, just add more chile powder.

Flavor Add-Ins: Maple syrup, cinnamon, salt, and cayenne pepper.

Substitutions

• Pumpkin Seeds – As mentioned above, pretty much every type of winter squash has edible seeds, so don’t feel limited to pumpkins specifically. If you prefer hulled roasted pumpkin seeds (a.k.a. pepitas), be my guest! Just keep an eye on the oven—I’d imagine the roasting time is shorter. This method will also work with in-shell or hulled sunflower seeds!
• Avocado Oil – Feel free to use the neutral-flavored cooking oil of your choice. Canola is my favorite heart-healthy alternative. Olive oil should also be safe here, though it will impart a savory flavor.
• Salt – I think even a touch of salt really brings a dish to life, but if you’re on a strict no-salt diet you have some options. For sweet recipes, lemon zest is your best bet; for savory, lemon zest or your favorite salt-free seasonings can be used. I feel like vinegar powder might do well, too!
• Flavor Mix-Ins of Choice – Consider the flavors above merely a jumping-off point—there are so many options, so have fun!

Recipe Tips

• Don’t skip the drying step! If you’re using seeds from a fresh pumpkin instead of buying them from the store, you’ll need to rinse off the stringy parts. Letting them dry overnight gives the shells time to cure and harden, which results in roasted pumpkin seeds that are much easier to crack open.
• Toss like you mean it. While this is a super simple, super speedy recipe, don’t give this step short shrift. Make sure to keep tossing until every seed is coated with your seasonings so you don’t get either super salty or sweet bites mixed with bland ones. 
• Don’t crowd the pan. The key to roasting is giving your subjects plenty of room to breathe. If you stack them on top of each other, they won’t cook evenly!
• Proper storage. Allow your roasted pumpkin seeds to cool completely before putting them up. They should keep well in an airtight container or zip-top bag at room temperature for up to 2 weeks!

Serving Suggestions

Roasted pumpkin seeds are a fantastic, crunchy snack that’s as versatile as it is delicious. With eight different flavors to choose from, you can tailor them to any occasion or taste preference. Here’s how you can serve up these tasty morsels:

• Football Party Pumpkin Seed Bar: Hosting guests can get expensive, but using free ingredients like pumpkin seeds helps keep things reasonable. Set up a seed snack bar with all the flavors during game day. Guests can mix and match to their heart’s content!
• Halloween Treats: Offer bowls of pumpkin spice and sweet n’spicy seeds at your Halloween party for a festive and healthier snack option that still packs loads of flavor.
• Cheese Board Accents: Sprinkle garlic parmesan or dill pickle pumpkin seeds over a cheese board for an unexpected crunch and burst of flavor.
• Trail Mix Twist: Create your own trail mix by combining the sweet n’ spicy or honey cinnamon seeds with dried fruits, nuts, and a bit of dark chocolate. The perfect personalized snack on-the-go!
• Movie Night Munchies: Skip the popcorn and munch on BBQ or buffalo pumpkin seeds for your next movie night. They’re just as addictive but offer a nice change of pace!

FAQs

Honey Roasted Pumpkin Seeds Nutrition

NOTE TO READERS: I use a program that calculates the nutrition facts based on my serving sizes and my recipe card. As such, I could only choose one flavor to calculate! All of these tasty little nuggets will have similar-ish figures, but the salt and sugar/carbs are where it is most likely to change. The numbers below are specific to the honey cinnamon flavor.

No matter which version you choose, they’re a great little snack with a decent mix of macros. For the honey cinnamon flavor, we’re looking at about 18 grams of heart-healthy fat per serving, which is great for feeling satisfied and keeping our heart health in check. They also pack a nice fiber punch, which is awesome for our digestive health and keeping us full longer.

The total carbs rest around 9 grams, 3 of which are from fiber. The rest come from the sweet honey and the seeds themselves. If you’re concerned about sugar, there are plenty of savory options to choose from! The sodium isn’t too bad at 300mg, but if you’re concerned with your salt intake, jump to the variations section for ideas. 

Pumpkin seeds are also a fantastic source of minerals like magnesium, manganese and zinc, Vitamin K, and antioxidants like carotenoids and Vitamin E. Plus, since they’re still in the hull, there’s less chance of overeating. So, next time you need a quick snack or a crunchy addition to a meal, these roasted honey cinnamon pumpkin seeds are a no-brainer. Enjoy!

Total nutritional content per serving is:

• Calories: 217 calories
• Total Fat: 18 grams
• Protein: 9 grams
• Sodium: 300 mg
• Carbohydrates: 9 grams
• Fiber: 3 grams

*This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.

Pricing Info

This is what I personally paid to make this recipe:

• 1 cup pumpkin seeds: $2.64
• 1 tbsp avocado oil: $0.19
• 1 tbsp honey: $0.25
• 1 tsp cinnamon: $0.05
• 1/2 tsp salt: $0.01

The total comes out to be around $3.14 or $0.79 per serving!

Other Snack Recipes

Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!

Recipe

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xoxo Megan