Home » Appetizers + Snacks » How to Roast Pumpkin Seeds
by Stephanie on October 13, 2022 (Updated December 5, 2023)14*This post may contain affiliate links. Read more »
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Learn how to roast pumpkin seeds in the oven for a perfectly crisp and flavorful snack that your family will love! (Warning- these disappearfast!)
How to Roast Pumpkin Seeds
I’ll admit, roasted pumpkin seeds wasn’t a recipe that I was planning on posting this year. But after reading (and trying) several different methods for roasting pumpkin seeds, I felt the need to set the record straight on some misinformation that’s out there.
We only get to enjoy these once a year after all, so we might as well get it right!
Remove the Pulp and Rinse
Use your hands to separate the seeds from the pumpkin pulp. (This is just a manual process, no shortcuts here!)
Place the seeds in a colander and rinse them under cool water.
Soak Them Overnight in Salt Water
I know, I know, it’s hard to wait. But this step is the most important. Pumpkin seeds are covered in a thin membrane. The enzymes in the membrane are difficult to chew and digest, which is why you want to soak the seeds for 12-24 hours.
For every 1 cup of seeds add: [2 cups of water + 1/2 Tablespoon salt.]
Some sources indicate that a 10 minute soak will do the job. I tried soaking my seeds for over an hour. They came out “woody” and “splintery”- not appetizing at all.
Rinse Thoroughly and Pat Completely Dry
They will still contain some water from being soaked overnight, and some say that you’ll need to bake them at a lower temperature or leave them to dry overnight first. I didn’t experience any issues in skipping this step. (We’ve waited long enough!)
Preheat the Oven
- 375°F is the perfect temperature for roasting pumpkin seeds on a light baking sheet.
- If you only have dark baking sheets, roast at 350°.
Add to a Baking Sheet
Add the seeds to a light baking sheet. Drizzle lightly with olive oil and sprinkle with salt. Use your hands to toss and coat evenly.
Roast Them
Roast your seeds for 15 -20 minutes, giving them a toss every 5 minutes or so for even browning.Pull them from the oven when they just start to turn a little brown.
Note: If you left your seeds out to dry overnight after you’ve soaked/dried them, they’ll roast faster, so keep an eye on them. Tossing every 5 minutes allows us to do that. They’ll also roast faster if you have smaller seeds, or fewer seeds on your baking sheet than pictured here, with more room in between them.
Storage
Store in an airtight container for 1-2 months in the refrigerator or for up to a week at room temperature.
More Fall Favorites
- Clam Chowder
- Slow Cooker Beef Stew
- Beef Noodle Soup
- Roasted Butternut Squash Soup
- Chicken Vegetable Soup
- Broccoli Cheese Soup
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How to Roast Pumpkin Seeds
Prep Time: 5 minutes minutes
Cook Time: 25 minutes minutes
Soaking Time: 12 hours hours
Total Time: 12 hours hours 30 minutes minutes
5 from 6 ratings
Servings: 4 cups
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Learn how to roast pumpkin seeds in just a few easy steps! And more importantly, see what advice to avoid in order to have delicious salty seeds that are easy to eat and digest.
Ingredients
- 4 cups white uncooked pumpkin seeds
- 4 Tablespoons Olive Oil, equal to 1/4 cup
- 2 Tablespoons Kosher Salt
Instructions
Soak your seeds: For every 1 cup of seeds add: 2 cups of water + 1/2 Tablespoon salt. Soak overnight.
Preheat oven to 375° for a light baking sheet (which is ideal). Or 350° for a dark baking sheet.
Rinse thoroughly and pat completely dry. Add to the baking sheet.
Drizzle lightly with olive oil and sprinkle with salt. Use your hands to toss and coat evenly.
Spread out in a single, even layer. Bake for 15-25 minutes, pulling every 5-7 minutes or so to toss them for even browning. Remove from the oven once evenly browned and crispy.
Serve them warm!
Storage: Store in an airtight container at room temperature for up to a week or in the fridge for up to 2 months.
Notes
Notes on Baking Time:
Note: If you left your seeds out to dry overnight after you've soaked/dried them, they'll roast faster, so keep an eye on them. Tossing every 5 minutes allows us to do that. They'll also roast faster if you have smaller seeds, or fewer seeds on your baking sheet than pictured here, with more room in between them.
Use about 1 Tablespoon Olive Oil + 1-2 teaspoons Salt for every 1 cup of pumpkin seeds.
Nutritional informationis an estimate and is per cup. This recipe makes 4 cups.
Nutrition
Calories: 677kcal, Carbohydrates: 17g, Protein: 35g, Fat: 58g, Saturated Fat: 10g, Polyunsaturated Fat: 23g, Monounsaturated Fat: 19g, Trans Fat: 0.1g, Sodium: 302mg, Potassium: 930mg, Fiber: 8g, Sugar: 2g, Vitamin A: 9IU, Vitamin C: 2mg, Calcium: 61mg, Iron: 10mg
Did you try this recipe?Mention @TheCozyCook on Instagram or tag #thecozycook!
Course: Snack
Cuisine: American
Author: Stephanie
Appetizers + Snacks
posted by Stephanie on October 13, 2022 — 14 Comments »
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14 comments on “How to Roast Pumpkin Seeds”
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Mindy Shultz — November 1, 2023 @ 1:28 pm Reply
I have tried for years to roast pumpkins seeds and every year it’s been a disappointment. I tried this recipe and the pumpkin seeds are the best I’ve ever had! I soaked the seeds for about 20 hours in salt water, which seemed to make all the difference. I seasoned with salt, pepper and a little garlic powder and roasted them at 350. They were perfectly crispy … not chewy or fibrous at all. Thanks for the great tips!!!
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Stephanie — November 1, 2023 @ 7:42 pm Reply
I’m so happy you had success with this technique Mindy! Doing it the right way really does make such a difference. Your seasonings sound yummy too! Thanks for the great review!🩷
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Kim — November 18, 2022 @ 10:18 am Reply
Wow! I have tried to roast pumpkin seeds before but it didn’t work out so well (I didn’t know to soak them). This recipe is super simple (except for separating out the seeds – haha) and turned out delicious. Even my picky teenagers gobbled them up! Thanks for this recipe!!
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Stephanie — November 18, 2022 @ 8:33 pm Reply
I’m so glad even the picky teenagers enjoyed them Kim! Thanks so much for the great review!💗
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Angela — November 6, 2022 @ 4:29 pm Reply
Love how simple and straight forward this recipe is. I’ve always struggled to find the proper way to roast my seeds. I did it with the seeds from a pumpkin first and it turned out great. Later I had some different squash and followed the same recipe but added some fresh chopped rosemary while roasting it. Wow does that add a whole new dimension to something so simple! Highly recommend you try it with the rosemary, so addicting!
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Stephanie — November 6, 2022 @ 8:00 pm Reply
Thanks so much Angela! I know what you mean, they’re so addicting!😃
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Cindy — November 21, 2021 @ 9:28 am Reply
Do you have to shell the seeds before eating?
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Stephanie — November 21, 2021 @ 11:49 am Reply
Nope! ❤️
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Carolyn — October 31, 2021 @ 1:58 pm Reply
I roast pumpkin seeds regularly but never heard of soaking them until now…. What a difference! I added a teaspoon of Durban curry powder and a drizzle of maple syrup to the recipe as written and they are beyond delicious. I had to stop myself from eating the entire pan. Thanks and Happy Halloween!
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Stephanie — October 31, 2021 @ 5:02 pm Reply
I am sooo happy yo hear that Carolyn and thank you for sharing your additions as well, it sounds SO good! Happy Halloween to you as well!! -Stephanie
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Daisy — October 15, 2020 @ 10:05 am Reply
These are so addicting! I never knew about soaking them overnight to remove the membrane. This is the first time I tried that and it definitely made a huge difference. It doesn’t taste as woody. Thanks for the recipe and tips!
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Stephanie — October 15, 2020 @ 10:09 am Reply
Hi Daisy! I’m so glad you liked them😀 I totally agree, the most important part is soaking them to remove the chewiness from the membrane! Thanks so much for the review!!!
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Eileen — September 5, 2022 @ 3:23 pm Reply
So good, thank you! Will definitely use this recipe again!
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Stephanie — September 5, 2022 @ 9:39 pm
That’s so great to hear Eileen! I can’t wait, it’s almost Pumpkin time!🎃 Thanks so much for the great review!
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