Roasted Pumpkin Seeds (2024)

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Last Updated November 4th, 2023 at 12:31 pm by Lisa

Save the seeds from Jack-o-lantern pumpkin carving! Roasted Pumpkin Seeds are great to top soups and sprinkle on salads. And they are a perfect low-carb keto snack idea.

Roasting pumpkin seeds with buttery crunchy goodness is a simple recipe to make every Fall, and quite a fun tradition...

How To Make Roasted Pumpkin Seeds

During pumpking season, this is a great use to bake a delicious snack with this pumpkin seed recipe...

2 cups clean pumpkin seeds (you can also use squash seeds too!)
2 teaspoons garlic powder
¼ teaspoon cayenne
2 teaspoons Worcestershire sauce
½ teaspoon black cracked pepper
1 teaspoon of sea salt
3 tablespoons melted butter

PRO TIP: You can use seeds from winter squash like acorn squash, delicata, sweet dumpling squash, and buttercup squash, they work great for this crunchy snack!

How To Roast Pumpkin Seeds

Carve open the top of your pumpkin (or squash, they work great!) using a sharp knife. Using a strong metal spoon or ice cream scoop clean out the insides of pumpkin guts into a bowl. Discard the stringy flesh pieces. Remove the seeds into a colander or large bowl.

Under running cold water, rinse the pumpkin seeds in the colander. Clean until most of the slimy pumpkin flesh and pulp is washed off. Pick out any larger pieces of pulp and discard those.

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Turn the clean seeds out onto a clean kitchen towel. This is the best way to remove excess water and pat dry pumpkin seeds. You don't have to totally have dry seeds, just remove as much water as possible so they roast really well.

PRO TIP: Give them a good shake in the colander after I've rinsed them and pat them partially dry with paper towels. The heat of the oven dries any moisture left on them.

Preheat oven to 375 degrees.Place clean seeds in a large bowl and add garlic powder, cayenne, Worcestershire sauce, black pepper, sea salt, and melted butter.Toss seeds and coat them well.

Type Of Pumpkin Seed & Squash

There are a lot of pumpkins and squash varieties in the world. Over the decades, I have roasted smaller seeds, large seeds, and used everything from carving pumpkins to squash! See my post, for a great way to create a beautful Thanksgiving table. This is an annual tradition in my home.

People ask what is the best pumpkin for the best seeds? The answer is any large pumpkin, squash, small sugar pumpkin, or pie pumpkins will work. Using pie pumpkins are a great to get both raw pumpkin seeds for roasting and making homemade pumpkin puree and use up the rest of the pumpkin.

How To Store Baked Pumpkin Seeds?

Refrigerator: They will last for up to 30 days if stored in an airtight container in the refrigerator.

Freezer: You can freeze them in containers or zip-top bags, and they last up to 6 months. Take them out, defrost and enjoy. You can also freeze clean seeds for roasting later.

Why You'll Love Roasted Pumpkin Seeds

No more wasted seeds in the trash, this is a great way to transform them into a healthy snack with wonderful nutty flavor!
Cooking pumpkin seeds from your Halloween pumpkin lanterns is a gluten-free great snack.
And you can freeze the seeds in a zip lock bag until you're ready to roast them.
The flavor and texture are magical.They are worth the effort because something happens to the seeds while roasting in the spices and butter. Yes, butter. They come out golden brown and have a nice crunch.
They are low in carbs. With only 2g carbs per serving, they are perfect for low carb diets and keto diets.
Seeds are full of nutrients.See the recipe below for more detailed information.

Pumpkin Seed FAQ

Can you freeze fresh pumpkin seeds?

Yes. Simply place them in an airtight freezer container or zip-top bag and store them in the freezer for up to six months. When you are ready to roast them, defrost first and remove the moisture with paper towels before using them in your recipe.

Can you freeze roasted pumpkin seeds?

Yes. Simply place your roasted seeds in an airtight freezer container or zip-top bag and store them in the freezer for up to six months.

Ways To Eat Roasted Seeds From Jack O’lanterns

As a tasty Snack or Appetizer
Sprinkle on hot butternut squash soup or Cheese Soup
Serve on a Fall Charcuterie or Cheese Board
Mix into a healthy trail mix or Homemade Granola
Toss into a beautiful saladtopped with shaved parmesan cheese and my delicious Lemon Vinaigrette!

Are They Healthy?

You bet! Here are some of the health benefits...

They are low in carbs, making them ideal for low carb diets and keto diets.
They are high in vitamins and minerals like zinc, magnesium, manganese.
They are high in antioxidants.
131 calories in ¼ cup roasted whole pumpkin seed.
They are high in fiber, which is great for digestive health.
They contain plenty of tryptophan, the amino acid also found in turkey that is known as the "sleep hormone." If you need to get a good night's rest on Thanksgiving, a serving of turkey and an evening snack of seeds should do the trick!

More Pumpkin Recipes & Fall DIY Ideas

A Pumpkin Spice Latte made with fresh ingredients, warm spices, and strong hot coffee. Create a coffee house in your own kitchen.

A rich delicious Pumpkin Bread scratch recipe with warm Fall spices, fresh orange juice, and loaded with milk chocolate chips. This quick bread recipe comes together in minutes, with just a spatula and a bowl. And it will also make pumpkin chocolate chip muffins!

Pumpkin Pie Spice is a popular spice blend in so many Fall andThanksgivingrecipes. From lattes to apple pies. And has warm notes of cinnamon, ginger, allspice, nutmeg, and cloves.

Pumpkin Spice Latte
Pumpkin Bread
Pumpkin Pie Spice

Thanksgiving Table Pumpkin Centerpieces are gorgeous on your table using bright fall-colored squash, pumpkins, flowers, and greenery.

Serve a "pumpkin-shaped" Everything Bagel Cheese Ball appetizer for your next Fall party, it's always a hit! Easy to make ahead in 15 minutes, chill, and take to a gathering. And how cute is it with a real stem?

Succulent Pumpkins are an easy Fall or Thanksgiving Centerpiece idea. These will last up to 2 months and are gorgeous for Autumn decorating.

Succulent Pumpkins
Everything Bagel Pumpkin Cheese Ball
Thanksgiving Centerpieces

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Roasted Pumpkin Seeds Recipe ~ Low Carb Keto Snack Idea

Save the seeds from Jack-o-lantern pumpkin carving! Roasted Pumpkin Seeds are great to top soups and sprinkle on salads. And they are a perfect low-carb keto snack idea. Roasting pumpkin seeds with buttery crunchy goodness is a simple recipe to make every Fall, and quite a fun tradition.

Prep Time 10 minutes minutes

Cook Time 20 minutes minutes

Total Time 30 minutes minutes

Servings 8

Calories 131kcal

Author Lisa Hatfield

Equipment

Large Metal Sheet Pan

Parchment Paper Sheets

Ingredients

2 cups clean pumpkin seeds
2 teaspoons garlic powder
¼ teaspoon cayenne
2 teaspoons Worcestershire sauce
½ teaspoon black cracked pepper
1 teaspoon sea salt
3 tablespoons melted butter

US Customary - Metric

Instructions

Carve open the top of your pumpkin (or squash, they work great!) using a sharp knife. Using a strong metal spoon or ice cream scoop clean out the insides of pumpkin guts into a bowl. Discard the stringy flesh pieces. Remove the seeds into a colander or large bowl.
Rinse the seeds under running cold water in the colander. Clean until most of the slimy pumpkin flesh and pulp is washed off. Pick out any larger pieces of pulp and discard those. Turn the clean seeds out onto a clean kitchen towel. This is the best way to remove excess water and pat dry pumpkin seeds.
Preheat oven to 375 degrees.Place clean seeds in a large bowl and add garlic powder, cayenne, Worcestershire sauce, black pepper, sea salt, and melted butter.Toss seeds and coat them well.
Mix well to coat all the seeds and pour in a single layer on a parchment paper lined rimmed baking sheet, cookie sheet, or roasting pan.
Roast 375 for 15 minutes, check them, stir and turn them over, roast 5-10 minutes more if needed to get an even golden brown color.
Store in an airtight container in the fridge and enjoy!

Notes

serving portion

One serving portion is ¼ cup. This recipe makes 8 servings.

freezing

Save clean washed seeds in the freezer from your Halloween carvings. Just place them in zip-top bags until you are ready to roast them.

squash and pumpkins

You can use seeds from winter squash like acorn squash, sweet dumpling squash, and buttercup squash, that's what I used!

roasted seed uses

Baked pumpkin seeds make a great snack or appetizer, and they are also are great on hot soup, on salads, or in a trail mix.

As a snack or appetizer
Sprinkle on hot butternut squash soup
Mix into a healthy trail mix
Toss into a beautiful saladwith a lemon vinaigrette.

dry seeds before roasting?

I do give them a good shake in the colander after I've rinsed them and pat them partially dry with paper towels.

Nutrition

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