*The contents of this article are human-created.*
This post may contain affiliate links. Please see our full disclosure for details.

Crispy, crunchy and lightly dusted with pink Himalayan salt, these Simple Oven Roasted Pumpkin Seeds are the ultimate autumn snack!

*Nutrition Disclaimer: The information provided on this site is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace professional medical advice, diagnosis, or treatment. Please read our disclaimers page for more information.

It's an autumn and Halloween tradition to roast the seeds when carving Jack-O'-Lanterns or making homemade Pumpkin Purée. They make a healthy snack that's crispy enough to satisfy those crunchy cravings. Plus, it can be a fun and wholesome tradition for the whole family.

Roasting Pumpkin Seeds brings out their subtle nutty flavour while giving them a delightful crunch. A combination so delicious they make a nutritious replacement for chips that actually hits the spot. They can even be spiced with a variety of seasonings. However, my favourite way to enjoy them is simply seasoned with a touch of olive oil and a sprinkle of Himalayan salt.

How to Make Simple Oven Roasted Pumpkin Seeds

As mentioned above, making Oven Roasted Pumpkin Seeds is fun, simple, and so yummy! It only takes 3 ingredients and about 30 minutes. Follow the steps below or watch the video!

What You Need

Equipment

• Metal Spoon
• Baking Sheet
• Bowl
• Strainer
• Oven

Ingredients

• 1 - 2 Pumpkins
• Extra Virgin Olive Oil (or Avocado Oil)
• Himalayan Salt

Steps 

Step 1: Extract & Rinse Seeds

Cut your pumpkin in half (or remove the top if carving a Jack-O'-Lantern). Scoop the seeds and guts with a sturdy metal spoon into a bowl. Next, pour water into the bowl, covering the seeds. This makes it easier to remove the seeds from the pulp. Swoosh the seeds around and then begin to pick out the strands and pulp. Any seeds attached to large chunks should slide right off.

Once most has been removed, pour the seeds into a colander to strain and rinse off any remaining pulp.

Step 2: Dry

Spread your cleaned pumpkin seeds onto a baking sheet and allow to dry. You can pat them with a paper towel or leave them in a well-ventilated place for an hour or two to air dry. You could also leave them overnight in a safe place where they will be undisturbed.

Step 3: Season

Once your seeds are dried, drizzle them with a touch of olive oil and a sprinkle of pink Himalayan salt. Give them a little mix to ensure they are evenly coated, and then spread out evenly to bake.

Step 4: Roast

Place them in the oven and Roast at 300°F (150°C) for 25 - 30 minutes or until they turn golden brown. Stir halfway through to ensure they get an even roast.

Step 5: Cool

Allow your Roasted Pumpkin Seeds to cool for a few minutes before enjoying.

Substitutions  

Coconut oil or avocado oil can be substituted for the olive oil. If using coconut oil, melt before drizzling over the pumpkin seeds.

For a crispy oil-free version, you can use the pumpkin pulp instead! Simply skip the soaking and rinsing, and just remove any chunks, strands and large pulpy pieces, leaving a thin layer of pumpkin juices on the seeds. Then sprinkle with salt and bake for the same amount of time.

Squash seeds can be used in place of pumpkin seeds!

How to Store Roasted Pumpkin Seeds

Store roasted pumpkin seeds in an airtight container (glass is best) to keep them fresh and crunchy. When stored properly, they will keep for up to two weeks at room temperature.

Tips to Make Roasted Pumpkin Seeds Perfectly 

1. Use fresh seeds. Roasting Pumpkin Seeds during the autumn season from a fresh pumpkin provides the best results. However, you can store the raw seeds and guts in the fridge for up to 3 days before roasting. Just check thoroughly for any mould before using.
2. Roast at lower temperatures. Roasting Pumpkin Seeds at lower temperatures helps to preserve precious nutrients and prevent burning.
3. Don't add too much oil. It only takes a little drizzle of oil to get that crispy crunch and for the salt to stick.
4. Soak or boil in salt water. If you want to go the extra mile, you can soak the raw pumpkin seeds in salt water before roasting. This can give them a slightly crispier crunch. It also gives them a saltier flavour. To soak your seeds, add ½ teaspoon of Himalayan salt in 2 cups of water and bring to a rolling boil to dissolve the salt. Pour over the cleaned pumpkin seeds and allow to soak for 1 - 3 hours. The longer the seeds are soaked, the saltier they will taste.

FAQs About Roasted Pumpkin Seeds

 Do I need to remove the outer shell of Roasted Pumpkin Seeds before eating?

• No, it's safe to eat the outer shell of pumpkin seeds. In fact, they are a great source of fibre, and roasting makes them easy to digest.

What temperature to Roast Pumpkin seeds at?

• 300°F is a great temperature to roast pumpkin seeds to prevent burning and preserve nutrients. However, you can roast them at higher temperatures (up to 400°F) if you need to reduce the cooking time.

How long to roast Pumpkin Seeds?

• If roasting at 300°F, bake your pumpkin seeds for 25 - 30 minutes or until golden brown. If roasting at higher temperatures, bake for 10 - 20 minutes.

Can I use the seeds of any type of pumpkin? 

• Yes, unlike when making pumpkin puree, you can use the seeds from any type of pumpkin, even big ole' Jack-O'-Lanterns. That being said, seeds from smaller pumpkins are usually smaller with a slightly crispier crunch, while seeds from bigger pumpkins are larger, and the outer shell can be a touch tougher.

Can I use seeds from other types of squash?

• Yes, you can use the seeds from any type of winter and autumn squash. However, summer squashes have thinner seeds that won't yield the crunch and quantity pumpkins and larger squashes do.

Are Roasted Pumpkin Seeds okay to eat on a low-sodium diet?

• Yes, roasted pumpkin seeds are an excellent option for low-sodium diets. This recipe is very lightly salted. However, you can omit the salt altogether or opt for a salt-free herb seasoning. 

More Autumn Recipes

• Easy Homemade Pumpkin Purée
• DIY Pumpkin Spice
• Homemade Roasted Tomato Soup
• Roasted Butternut Squash Soup (with Apple)
• Simple Homemade Granola
• Caffeine-Free Pumpkin Spice Latte

If you try this Simple Oven Roasted Pumpkin Seed recipe, let me know how it turns out by leaving a comment and/or a rating below! And make sure you're following along on Pinterest, Instagram and Facebook for more wildly nutritious recipes!