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Roasted Spiced Pumpkin Seeds

Updated: Feb 9

From Pumpkin Guts to Gourmet Snack! 🎃✨ Did you know the seeds from Halloween pumpkins, often referred to as carving or jack-o'-lantern pumpkins, are edible and can be roasted just like seeds from other pumpkin varieties. Spice up your life and join me for a sustainable snack, using your leftover pumpkin seeds or the seeds from my Autumn Squash Soup recipe.

roasted spiced pumpkin seeds

Hey Veginners! As the leaves crunch beneath our feet and the scent of pumpkin spice fills the air, isn't it just the perfect time to embrace all the flavors of fall? Pumpkin seeds might seem basic, but oh, the magic they hold! With a sprinkle of festive spices, we can elevate these humble seeds into a fall delicacy that's both fun and delicious.

Think of that cozy sweater weather feeling, but in a snack form. Beyond munching on them during movie nights, these spiced beauties can be sprinkled on top of our velvety soups, fresh salads, or even on our morning oatmeal, adding that perfect crunch to our dishes. How do you like to eat your pepitas, let me know in the comments!

Roasted Spiced Pumpkin Seeds Recipe

Servings: 4

Prep Time: 5 minutes

Cook Time: 15 minutes

Total Time: 20 minutes


Store-Bought Seeds:

  • 1 cup pepitas (pumpkin seeds)

or Leftover Seeds:

  • Seeds from 1 medium-sized pumpkin or squash

  • Water for rinsing

Seasoning Mix:

  • 2 teaspoons olive oil

  • 1 tablespoon maple syrup

  • 1/2 teaspoon ground cinnamon

  • 1/4 teaspoon ground ginger

  • 1/4 teaspoon ground nutmeg

  • 1/8 teaspoon chili powder (optional, for a subtle kick)

  • Pinch of ground allspice


  1. If using leftover seeds from a pumpkin or squash, begin by separating them from the pulp. Rinse them under cold water using a colander. Pat dry with a towel. If using store-bought pumpkin seeds, they're typically ready to season.

  2. Combine the pumpkin seeds with olive oil and maple syrup in a bowl, ensuring they're all lightly coated.

  3. Sprinkle with ground cinnamon, ground ginger, ground nutmeg, chili powder (if using), and allspice. Toss until evenly coated.

  4. Preheat the oven to 325°F (165°C).

  5. Spread the seasoned seeds in a single, even layer on a baking sheet lined with parchment paper or a silicone mat.

  6. Roast in the oven for 15-20 minutes, stirring every 5 minutes to ensure even cooking. They're done when they are golden and crispy.

  7. Allow the seeds to cool slightly before enjoying. They'll get crunchier as they cool. Store in an airtight container.

Air Fryer Tips: If you prefer using an air fryer, preheat it to 325°F (165°C). Spread the seasoned seeds in a single layer in the air fryer basket, ensuring not to overcrowd them. Air fry for 10-12 minutes, shaking the basket halfway through for even roasting. Keep a close eye on the seeds towards the end to avoid overcooking. Once done, they should be golden and crispy. Remember, air fryer models can vary, so adjust the timing as needed. Enjoy!

Estimated Nutritional Information (per serving, assuming 4 servings):

  • Calories: 90-100 kcal

  • Protein: 4g

  • Total Fat: 7g

    • Saturated Fat: 1g

    • Trans Fat: 0g

    • Monounsaturated & Polyunsaturated Fat: 4g

  • Total Carbohydrates: 6g

    • Dietary Fiber: 1g

    • Sugars: 3g (from maple syrup)

  • Cholesterol: 0mg

  • Sodium: 5mg

  • Potassium: 125mg

  • Magnesium: 80mg

  • Iron: 1mg or 6% DV

  • Zinc: 1mg or 7% DV

  • Phosphorus: 150mg or 15% DV

food blogger holding pumpkin seeds

Now, let's chat about something close to our hearts at Veginner Cooking: sustainability. For us, every dish is an opportunity to honor Mother Nature, to cherish what she provides, and to minimize waste. So, when you're scooping out the insides of a squash or pumpkin to make my Autumn Squash Soup or any other delightful dish, don’t let those seeds go! With just a touch of seasoning and a bit of love, they can be reborn as a crunchy, delicious treat. It's all about celebrating every part of our ingredients and letting nothing go to waste. Remember, Veginners, every step we take towards sustainable living makes our foodie journey even more rewarding. Keep cooking, keep exploring, and let's make every bite count! Love, Cheryl

Here's $5 CASH to spend at my shop! Code: VEGINNER5 (proceeds support animal sanctuaries)

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20 oct 2023
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I am a pumpkin hollic and last week I was trying to roast pumkin seeds and did not turn out so well

You inspired me to try to roast pumpkin seeds again.

Thank you

Julia W.

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Hi Julia, I'm glad you're feeling inspired to give roasting pumpkin seeds another try. They can be a delicious and nutritious snack when done right. Keep me posted when you give them a try:) Follow these tips and they should come out just right!

  1. 🚿 Clean Well: Rinse seeds to remove pulp. Pat dry.

  2. 🍂 Season: Toss with oil & your choice of spices.

  3. 🥘 Spread Evenly: Single layer on a baking sheet.

  4. 🔥 Roast: At 300°F (150°C), stir every 10 mins, for 30-40 mins.

  5. 👀 Watch Closely: Look for a golden, crisp texture.

  6. 🆒 Cool Down: Let them cool on the sheet for extra crunch.

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