Don’t let those delicious little pumpkin seeds go to waste. Turn them into a healthy snack! We will walk you through how to clean pumpkin seeds and eat them, too!
Original post: October 2018 | Updated: September 2020 | Updated: September 2021
Why This Recipe Works
About a month before Halloween, we grab a pumpkin carving kit, choose a few favorite designs and start carving away. Then we’re all left staring at the globs of gooey orange stuff sitting on our table, trying to remember how long it takes to roast pumpkin seeds!
Roasting pumpkin seeds is one of those Halloween traditions that we try to make happen every year. They are easy to make and they’re such a delicious snack. Did I mention they’re salty and yummy and impossible to stop eating, too?
I love this tradition and I love that we get to make a salty snack out of the pumpkin pulp. Don’t let the process intimidate you! If you can get past touching the gooey guts, we will show you how to clean pumpkin seeds EASILY so they’re ready to roast. And eat!
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How To Clean Pumpkin Seeds (and roast them, too!)
Clean pumpkin – Remove the top of the pumpkin using a sharp knife and by cutting around the stem. Use a spoon to scrape the pulp and seeds out of the inside of the pumpkin. Toss the pulp and seeds into a bowl.
Clean seeds – Separate the pulp from the seeds. In order to rinse the seeds thoroughly, place the seeds in a colander and rinse with cold water.
Prepare seeds – Spread the seeds in an even single layer on a piece of parchment paper sitting on a flat work surface. Dry pumpkin seeds by pressing paper towels over them to dab most of the water off. Dry seeds will bake more evenly than wet ones. If you need to let them sit at room temperature for 30 minutes, take the time for this.
Add seasoning – In a large mixing bowl, add melted butter (or olive oil) and sea salt and toss gently until well-coated. Transfer the seeds to a large rimmed baking sheet or sheet pan.
Bake ’em up – Bake at 350 degrees F for 25-30 minutes, stirring once in the middle until they are golden brown. Remove from the oven and enjoy immediately!
Pumpkin Seed Recipe Variations
Instead of butter or oil and salt, try these variations instead!
- Add cayenne pepper to spice them up!
- Garlic powder, garlic salt or minced garlic add a delicious flavor that will get devoured.
- Throw a mixture of brown sugar and butter together and pour on top before baking for a sweet treat! Maple syrup and honey can provide sweetness, as well.
- Seasoning salt adds a nice touch of additional flavor.
- Chili powder and/or black pepper will provide a unique zingy touch.
- Instead of olive oil, use sesame oil or avocado oil for a different flavor.
- Add curry powder for an extra flair!
- Soy sauce or worcestershire sauce will add a salty touch.
FAQ About Pumpkin Seeds
Not only are roasted pumpkin seeds totally delicious, they also come with some nutritional benefits! They are a great source of protein, omega-3, fiber, magnesium and zinc. Yay! Eat up!
There isn’t always time for roasting pumpkin seeds right away and that is just fine because they will wait patiently for you! Store them in an airtight container in the fridge for 3-4 weeks or at room temperature for 5-7 days.
Pumpkin seeds are safe for dogs to consume in moderate quantities. Check with your veterinarian to determine how much can be consumed in one sitting.
Pumpkin seeds can be added to a keto or a low-carb diet. One cup of pumpkin seeds Pumpkin seeds can be added to a keto or a low-carb diet. One cup of pumpkin seeds contains 34 grams of carbohydrates.
Raw pumpkin seeds are safe to eat, but they do not taste nearly as good as when they are cooked first. Spread them in a single layer on a baking sheet and bake at 350 degrees F for 25 minutes. For added flavor, toss in olive oil and salt.
Perfect Fall Treats
- Best Pumpkin Bars make the perfect fall dessert. They are moist, irresistible and full of yummy pumpkin flavor. Great for your next fall gathering.
- Halloween Snack Mix is a great Fall snack to have on hand. It is perfect for a handful on the run or a great snack for kiddos after school! It’s a fun finger food to bring to your Fall and Halloween-themed parties at school!
- Caramel Pecan Bars are a delicious replacement for pecan pie. These bars are packed with caramel and pecans and are easier than pie!
- Salted Caramel Apple Cupcakes are the tastiest way to use up apples! Salted caramel oozes over apple cupcakes that are topped with apple-infused icing. These are irresistible!
- Each bite of these Pumpkin Pie Bars tastes like fall perfection. They are just as delicious as pie but without the extra work.
- Pumpkin puree is a pantry staple in the fall when fall baking is in full force. For a super fresh pumpkin flavor, consider making homemade pumpkin puree!
Healthy Snack Ideas
- Healthy Breakfast Muffins – Enjoy breakfast the healthy way! Whip up a batch of these muffins as a perfect on-the-go meal or a snack to stay on track with healthy eating. These breakfast muffins are beyond delicious plus they’re packed with good stuff.
- No Bake Granola Bars – These Healthy No-Bake Chewy Granola Bars are the perfect snack for little ones. Filled with dried fruit and chocolate, peanut butter and honey, you will satisfy your sweet tooth with a snack you can feel good about eating.
- Healthy Fruit Dip – This Fruit and Veggie Dip is creamy, healthy and ADDICTING. Kids LOVE this stuff! Great healthy after-school snack option.
- These Healthy Snack Bites take less than TEN minutes to put together and you probably have all of the ingredients in your pantry, so get making them! My boys adore them! Great after-school or anytime snack with no preservatives or added sugar!
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How to Clean Pumpkin Seeds and Roast Them, Too!
- 1 large pumpkin seeds only
- 4 tbsp butter melted
- 1 tsp sea salt
- Clean pumpkin – Remove the top of the pumpkin using a sharp knife and by cutting around the stem. Use a spoon to scrape the pulp and seeds out of the inside of the pumpkin. Toss the pulp and seeds into a bowl.
- Preheat oven – Preheat to 350 degrees F and line a large rimmed baking sheet with foil or parchment.
- Clean seeds – Separate the pulp from the seeds. In order to rinse the seeds thoroughly, put the seeds in a colander and rinse with cold water.
- Prepare seeds – Spread the seeds in an even single layer onto the prepared pan. Dry pumpkin seeds by pressing paper towels over them to dab most of the water off.
- Add seasoning – Drizzle melted butter (or olive oil) over the top and sprinkle with salt.
- Bake – Bake in the preheated for 25-30 minutes, stirring once in the middle until they are golden brown. Remove from the oven and enjoy immediately!