Roasted Pumpkin Seeds

Pumpkin season is in FULL swing now with Halloween just behind us and Thanksgiving straight ahead.

Wondering what to do with that pumpkin you painted teal now that Halloween is over?  What about the pie pumpkin you bought for baking at the store last week?

Did you know that the seeds in your pumpkin can be made into a peanut and nut-free protein-filled snack for your family?

Teal Pumpkin

A few years ago, I became frustrated that there weren’t many peanut and nut-free protein-filled snacks readily available for my son.  It’s true I could probably find some online, but many come with hefty price tag…plus shipping.  Then a friend was talking about roasting pumpkin seeds for her family.  It seemed like a great way to make my own budget friendly snacks at home.

Now, every year when we head to our local pumpkin patch for Halloween.  We pick out medium to large-sized pumpkins with lots of “lines” on the side as we have found the more lines a pumpkin has, the more seeds it contains.  When we get ready to carve our pumpkins, we save the seeds for roasted pumpkin seed snacks.

Roasted Pumpkin Seeds


  • Pumpkin seeds
  • 1 Tablespoon of olive oil
  • 1/4 cup of cinnamon sugar
  • 2 teaspoons of salt


  • Scrape out the insides of a pumpkin and put them in a large bowl.  Now pick out the pumpkin seeds from the gooey insides and put the seeds in a separate bowl.
  • Put seeds in a colander and wash thoroughly until seeds are clean and no longer sticky and slimy.
  • Pour out seeds on to paper towel (spread them out evenly in one layer) so that seeds can dry.  Do not let seeds air dry on the paper towel for more than an hour or two.
  • Transfer the seeds to a sheet of foil (spread them out evenly in one layer) to dry out overnight.
  • The next day, prepare to roast them.  Mix pumpkin seeds, olive oil, cinnamon sugar, and salt together in a bowl.  Mix well.
  • Roast the pumpkin seeds on a small roasting pan and bake at 400 degrees in the oven.  Cook seeds for 10 minutes and then remove from the oven to thoroughly stir them.  Now return the seeds the oven and cook for only 5 to 8 minutes more.  *Keep an eye on the seeds while they are roasting.  You do not want the sugar to burn as it will give the seeds a bitter taste.
  • Remove the pan from the oven and let seeds cool completely.  We store our seeds in an air-tight container in the pantry.

Happy Fall!  What recipes will you make with your pumpkin seeds?


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