Savory Roasted Pumpkin Seeds
These Roasted Pumpkin Seeds are my favorite part of carving pumpkins! They are easy to make and a delicious healthy snack or an amazing topper for salad or a grain bowl. 
I absolutely love roasted pumpkin seeds for so many reasons. Firstly, it usually means that Fall is here, and it’s now time to make all the cozy food. Secondly, they are such an amazingly versatile little addition to life. Tossed with melted butter, Worcestershire sauce, and seasonings, they will not disappoint as a healthy snack. You can put them on salads, grain bowls, mix them in with a savory bread, or just munch away on them as a tasty snack. So, if you’re carving pumpkin, don’t toss those fresh pumpkin seeds. This roasted pumpkin seeds recipe is so divine. Even though it does take a bit of patience to clean out a pumpkin, don’t worry; there is an easy trick to clean the stringy bits off the seeds. These roasted pumpkin seeds are gluten-free, grain-free, Whole30, Keto, and Specific Carbohydrate Diet legal and easily adjustable to be dairy-free and Paleo.
Why You Will Love These Roasted Pumpkin Seeds
- This is a great way to make use of the pumpkin seeds when you are cleaning out a pumpkin for carving (or roasting!)
- They make such a delicious (and healthy) snack!
- Versatility! Use them on salads, grain bowls, or soup to name a few.
- They require simple ingredients that are usually house staples or easily acquired at your local grocery store.
- These are freezer-friendly and perfect for meal prep.
- Pumpkin seeds have amazing health benefits (keep reading for more details).
- They are easily adjustable to be dairy-free and Paleo, making them perfect for all dietary restrictions.
Ingredients You Need To Make These Roasted Pumpkin Seeds
- Pumpkin seeds: I recommend using the seeds from one large pumpkin or two medium pumpkins. You can get creative too and use the seeds from acorn, butternut, or delicata squash.
- Butter: You will get the most rich and delectable using butter, but to make this Paleo and dairy-free, you can use ghee, olive oil, avocado oil, or refined coconut oil as an alternative.
- Worcestershire sauce: This will give you an amazing, savory umami flavor. If you are concerned about gluten, check the label of which Worcestershire sauce you use. Not all of them are gluten-free.
- Seasonings: Seasoning salt, chili powder, and garlic powder are the perfect spice blend for this recipe. You can easily adjust these savory seasonings to your liking or use a different variation with cumin, cayenne pepper, onion powder, or coriander.
How To Properly Clean the Pumpkin Seeds Before Roasting
Cleaning the slimy pumpkin flesh off the seeds really isn’t hard at all. The best method is to place the seeds and stringy bits in a large bowl, fill it with cool water, and run your hands through the bowl. It will cause the stringy bits to fall to the bottom and the seeds to rise to the top. Use a slotted spoon to scoop the seeds out from the top of the bowl, rinse them with cold water in a fine mesh strainer, and place them on a sheet pan. Pat with a paper towel or a clean kitchen towel to remove any excess water and allow to dry completely before roasting.
How To Make This Roasted Pumpkin Seed Recipe
- Start with one large or two medium pumpkins. Cut a large circular hole in the bottom using a sharp knife and scoop out the inner seeds with a strong metal spoon (don’t worry about separating it from the stringy bits). Place the raw pumpkin seeds and stringy bits in a large bowl, fill with water, and run your hands through the bowl, it will cause the stringy stuff to fall to the bottom and the seeds to rise to the top. Use a slotted spoon to scoop the seeds out from the top of the bowl, rinse them in a fine mesh strainer and then place them between paper towels and dry seeds (drying them well will ensure that they will turn out crunchy and not chewy).
- Place the pumpkin seeds in a bowl along with the melted butter, Worcestershire sauce, seasoning salt, chili powder, and garlic powder, and toss to coat fully.
- Transfer to a large-rimmed baking sheet lined with parchment paper and spread out evenly in a single layer.
- Bake in a 300-degree oven for 1 hour and 10 minutes or until the pumpkin seeds are golden brown and crunchy. Stir the seeds halfway through baking to ensure they cook evenly.
Can I Make These Roasted Pumpkin Seeds In The Air Fryer
Roasting pumpkin seeds in the air fryer is a quick and convenient method. Preheat the air fryer to 350 degrees. In a bowl, combine the prepared seeds with butter and seasonings. Spread the seasoned seeds in a single layer in the air fryer basket. Depending on the size of your air fryer, you may need to do this in batches. Cook for 10-15 minutes, shaking the basket halfway through to ensure even roasting. Let the roast pumpkin seeds cool to room temperature before storing. Enjoy!
Ways to Eat These Roasted Pumpkin Seeds
- Pumpkin seeds make a delicious, easy, crunchy snack.
- Add them as a garnish to your favorite soup.
- Toss them into a salad.
- Add them to a grain bowl full of meat and veggies.
- Add on top or mix into a homemade loaf of bread.
- Garnish on top of a dip, like hummus, spinach artichoke, or ranch dip.
- Change the spices to be sweet and add to a homemade granola.
Ways to Modify This Roasted Pumpkin Seed Recipe
- Add maple syrup or brown sugar and change the spices to cinnamon, nutmeg, or a pumpkin pie spice mix.
- Make it spicier by adding cayenne pepper or removing the chili powder if you don’t like spicy food.
- If you love garlic and herbs, you can use garlic powder, thyme, and rosemary for a fragrant kick!
- Add in smoked paprika for an amazing smoky flavor for these roasted seeds.
- Give these roasted pumpkin seeds a curry flavor by adding curry powder, cumin and coriander.
- Toss in nutritional yeast or parmesan cheese with garlic powder for a garlicky cheesy seed.
How To Store Roasted Pumpkin Seeds
I recommend letting these come to room temperature before storing them so they maintain their crunchiness. You can store them in a ziplock or an airtight container in the fridge for two weeks and the freezer for two months.
Health Benefits Of Pumpkin Seeds
Here are just a few of the benefits of eating pumpkin seeds:
- They are rich in nutrients like magnesium, iron, zinc, copper, and manganese.
- They contain antioxidants like vitamin E and carotenoids, which help reduce inflammation.
- Pumpkin seeds are rich in healthy fats, particularly omega-3 and omega-6 fatty acids, which can promote heart health and reduce cholesterol.
- They contain tryptophan, an amino acid that can enhance sleep quality and help regulate your mood.
- They are an excellent source of fiber and are high in magnesium.
Ways To Use The Pumpkin Meat
There are so many amazing pumpkin recipes you can make to use the meat. You should definitely try my Roasted Pumpkin with Honey, Thyme, and Pecans recipe. Here are a few more ideas for you though:
- Remove outer shell and cube the pumpkin, and then you can either roast or boil it to make a homemade pumpkin puree.
- I mean, pumpkin pie is a total given to make with that puree.
- Make a rich and creamy pumpkin soup.
- Blend with chickpeas, tahini, garlic, and lemon juice for an amazing pumpkin hummus.
- Freeze cubes on a parchment-lined baking sheet and then store them in freezer bags or a freezer-safe airtight container.
Here are some great recipes to enjoy with these roasted pumpkin seeds:
- Roasted Carrot Dip
- Thai Butternut Squash Soup
- Honey Mustard Chicken, Bacon, and Avocado Salad
- Spiced Butternut Squash, Spinach and Red Onion Salad
- Cauliflower Bread
If you make this roasted pumpkin seed recipe let me know in the comment section below, I would love to hear what you think or take a photo and tag me (@everylastbite_) on Instagram, I love seeing your photos!
Roasted Pumpkin Seeds
Ingredients
- 2 cups of raw pumpkin seeds
- 2 tbsp melted butter or coconut oil or ghee
- 3 tsp worcestershire sauce
- 1 tsp seasoning salt
- ½ tsp chili powder
- 1 tsp garlic powder
Instructions
- Start with a large pumpkin and scoop out the seeds (dont worry about separating it from the stringy bits). Place the seeds and stringy bits in a large mixing bowl, fill with water and run your hands through the bowl, it will cause the stringy bits to fall to the bottom and the seeds to rise to the top. Use a slotted spoon to scoop the seeds out from the top of the bowl, rinse them in a colander and then place them between paper towels and blot dry.
- Place the pumpkin seeds in a bowl along with the melted butter, worcestershire sauce, seasoning salt, chili powder and garlic powder and toss to ensure everything is coated.
- Transfer to a large baking sheet and ensure the pumpkin seeds are all well spread out evenly.
- Bake at 300F for 1 hour and 10 minutes or until the pumpkin seeds are golden in colour and crunchy. Stir the seeds half way through baking to ensure they cook evenly.
Nutrition
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