Roasted Pumpkin Seeds

Roasted Pumpkin SeedsI am totally proud of myself because I did not waste any pumpkin when I recently had my first go at making pumpkin bread. After hollowing out the pumpkin, I saved its seeds in order to roast them.

Some interesting facts about pumpkin seeds before we get roasting:

  • A handful of whole, unshelled pumpkin seeds provides you with roughly 8.5 grams of protein; 17-26 percent of your daily fiber needs; and 2.5 grams of mono- and polyunsaturated fats, including omega-3 fatty acids.

  • Don’t roast pumpkin seeds longer than 20 minutes because beyond that threshold their fat structure changes.

I recently learned that if you want your pumpkin seeds taste salty on the outside AND on the inside, then you first need to boil them in salted water and then toast them in the oven.


Preparation time: 10 minutes

Cooking time: 35 minutes


  • Medium-sized pumpkin
  • Vegetable oil, e.g. extra virgin olive oil
  • Salt


  1. After scooping the seeds out of the pumpkin, place them in a colander and rinse them under running water. Remove any remaining pumpkin flesh.
  2. Measure the pumpkin seeds using a measuring cup and then put them in a medium-sized saucepan. Add 2 cups of water and 1 tablespoon of salt for each half cup of pumpkin seeds. Add more or less salt, if preferred.
  3. Bring the salted water and pumpkin seeds to a boil. Let simmer for 10 minutes. Remove from heat and drain.
  4. Preheat the oven to 200 °C, place the pumpkin seeds in a bowl and then add oil, salt and any other of your favorite herbs and spices such as black pepper, cumin, chili, roasted paprika or cinnamon. Mix all ingredients thoroughly.  
  5. Spread the seeds out on a baking sheet and then bake them on the top rack until they have become lightly brown, i.e. between 5 and 20 minutes, depending on the size of the seeds. Always keep an eye on your seeds to avoid any mishaps.
  6. Once the seeds have cooled down completely, they are ready to be eaten. Enjoy!

Note: I highly recommend experimenting with different herbs and spices. Variety is the spice of life! Have fun with it!

Suggested Kitchen Soundtrack:

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