Roasted Salted Pumpkin Seeds Recipe – Crunchy, Healthy Snack

Few things capture the cozy, wholesome feeling of fall quite like the scent of freshly roasted pumpkin seeds wafting through the kitchen. The gentle crackle as they come out of the oven, their golden shells glistening with salt and oil — it’s one of those simple pleasures that instantly feels rewarding.

I first fell in love with roasted salted pumpkin seeds after carving pumpkins one October evening. Instead of tossing the seeds, I decided to roast them on a whim. The result was a revelation — a warm, nutty, perfectly salted snack that was both crunchy and satisfying. From that day on, these became a year-round staple in my home, especially when I crave something healthy yet indulgent.

What makes roasted pumpkin seeds so special is how simple and versatile they are. With just a handful of ingredients, you can transform humble pumpkin seeds into a nutrient-dense snack that fits nearly any lifestyle. They’re naturally plant-based, gluten-free, and full of beneficial minerals, making them an ideal choice for anyone looking to snack smarter without compromising flavor.

Why Make This Roasted Salted Pumpkin Seeds Recipe?

1. A Nutrient Powerhouse in Every Bite

Pumpkin seeds, also known as pepitas, are small but packed with essential nutrients. They’re a fantastic source of plant-based protein, magnesium, zinc, and healthy fats. These nutrients help support heart health, maintain strong bones, and boost your energy naturally. A single handful can keep you feeling full and focused for hours.

2. A Perfect Example of Zero-Waste Cooking

Instead of discarding the seeds after carving or cooking pumpkins, this recipe turns them into a sustainable, zero-waste snack. It’s an excellent reminder that healthy, flavorful food often comes from ingredients we already have on hand.

3. Easy to Make and Incredibly Versatile

There’s no need for special tools or fancy ingredients. All you need is a baking sheet, some oil, and salt. Once you master the basic recipe, you can customize it endlessly with your favorite spices — think smoky paprika, chili powder, garlic, or even a hint of cinnamon for a sweet variation.

4. A Budget-Friendly Healthy Snack

Healthy snacking doesn’t have to be expensive. Pumpkin seeds are affordable and last for weeks when stored properly. Make a large batch on the weekend and enjoy them all week long as a quick grab-and-go snack.

5. Ideal for All Occasions

Roasted pumpkin seeds are perfect for almost any occasion — pack them in lunch boxes, serve them at parties, add them to trail mix, or use them as crunchy salad toppers. They’re equally delicious straight out of the jar or sprinkled over soups for an extra layer of texture.

For more simple, budget-friendly vegan recipes like this one, the Plant-Based Cookbook – 200 Vegan Recipes is packed with creative ideas that make healthy eating effortless and enjoyable.

Ingredients List

To make the perfect batch of roasted salted pumpkin seeds, you’ll need just a few pantry staples.

Ingredients:

• 1½ cups raw pumpkin seeds (pepitas) – fresh from a pumpkin or store-bought raw seeds

• 2 teaspoons olive oil – or melted coconut oil for a slightly sweet, nutty flavor

• 1 teaspoon fine sea salt – adjust to your taste

• ½ teaspoon garlic powder (optional) – for savory depth

• ½ teaspoon smoked paprika (optional) – adds subtle warmth and color

• 4 cups water – for boiling if using fresh pumpkin seeds

Notes:

• If using seeds straight from a pumpkin, rinse and remove the stringy pulp thoroughly before roasting.

• Store-bought raw seeds are ready to season — no cleaning required.

• A touch of garlic powder and paprika enhances the flavor but is entirely optional.

Step-by-Step Instructions

Step 1: Clean the Seeds

If you’re using fresh pumpkin seeds, start by scooping them from the pumpkin and placing them in a colander. Rinse under cold running water to remove all pulp and residue. Spread them on a clean kitchen towel and pat dry thoroughly. Removing as much moisture as possible is key to achieving a crispy texture.

Step 2: Boil for Better Texture (Optional but Recommended)

For extra-crispy, evenly salted seeds, bring 4 cups of water and 1 tablespoon of salt to a boil. Add the pumpkin seeds and simmer for 10 minutes. Drain well and pat dry. Boiling helps season the seeds from the inside, creating that irresistible salty crunch once roasted.

Step 3: Preheat the Oven

Preheat your oven to 325°F (160°C). Line a baking sheet with parchment paper or a silicone mat to prevent sticking and make cleanup easier.

Step 4: Season the Seeds

In a large mixing bowl, combine the dried seeds with olive oil, salt, and any additional seasonings like garlic powder or smoked paprika. Stir until every seed is evenly coated. The oil not only adds flavor but also helps the seasoning stick.

Step 5: Spread and Roast

Spread the seeds evenly across the prepared baking sheet in a single layer. Avoid overcrowding, as this can cause uneven roasting. Bake for 25–30 minutes, stirring every 10 minutes to ensure they roast evenly. The seeds are done when they turn golden brown and emit a nutty aroma.

Step 6: Cool and Store

Once roasted, remove the seeds from the oven and let them cool completely on the baking sheet. They’ll continue to crisp up as they cool. When fully cooled, transfer them to an airtight container for storage.

If you enjoy experimenting with flavors, you’ll find endless creative ideas in the Plant-Based Cookbook – 200 Vegan Recipes, where healthy ingredients are turned into restaurant-quality meals you can make at home.

Tips and Substitutions

Helpful Tips

• Dry thoroughly: Damp seeds will steam instead of roast, resulting in a chewy texture. Take time to blot them dry before seasoning.

• Don’t skip stirring: Stirring every 10 minutes ensures even browning and prevents burning.

• Adjust seasoning: Taste the seeds after roasting and add an extra sprinkle of salt or seasoning if needed.

• Use moderate heat: A lower oven temperature (around 325°F) allows the seeds to roast evenly without burning the outer shells.

Ingredient Substitutions

• Oil: Substitute olive oil with avocado oil, sesame oil, or melted coconut oil for a different flavor profile.

• Salt: Try sea salt, Himalayan pink salt, or smoked salt for unique variations.

• Seasonings: Add cumin for a Mediterranean twist, cayenne pepper for spice, or cinnamon and coconut sugar for a sweet snack.

Recipe Variations

Once you’ve mastered the classic salted version, you can get creative with these flavorful twists:

1. Sweet Cinnamon Pumpkin Seeds

Mix 1 tablespoon of maple syrup with coconut oil, a pinch of cinnamon, and a dash of sea salt before roasting. Perfect as a topping for oatmeal, yogurt, or smoothie bowls.

2. Spicy Chili-Lime Pumpkin Seeds

Combine olive oil with chili powder, lime zest, and a dash of cayenne pepper for a zesty, tangy snack that packs a punch.

3. Garlic Herb Pumpkin Seeds

Add dried rosemary, thyme, and garlic powder for a fragrant, savory variation that pairs wonderfully with roasted vegetables or soups.

4. Cocoa Crunch Pumpkin Seeds

Toss with cocoa powder, coconut sugar, and a touch of vanilla extract for a wholesome dessert-like snack that satisfies sweet cravings.

5. Curried Pumpkin Seeds

Blend curry powder, turmeric, and sea salt for a flavorful Indian-inspired twist that adds a warm, earthy aroma.

For even more flavor-packed recipes using natural, plant-based ingredients, the Plant-Based Cookbook – 200 Vegan Recipes offers hundreds of creative combinations to explore.

Nutritional Information (Per ¼ Cup Serving)

Health Benefits

• High in Plant-Based Protein: Keeps you full longer and supports muscle health.

• Rich in Magnesium: Essential for energy production and heart health.

• Contains Zinc and Iron: Supports immune function and oxygen transport.

• Healthy Fats: Promotes brain function and hormone balance.

Pumpkin seeds are a fantastic way to nourish your body with clean, plant-based nutrition.

Storage and Serving Suggestions

Storage

Allow the roasted pumpkin seeds to cool completely before storing. Moisture trapped inside a sealed container can make them soggy. Once cooled, store them in an airtight jar or container at:

• Room temperature: Up to 2 weeks

• Refrigerator: Up to 1 month

• Freezer: Up to 3 months

Serving Ideas

• Sprinkle over salads for a satisfying crunch.

• Add to soups, especially creamy squash or tomato varieties.

• Mix into granola or trail mix for a balanced snack.

• Use as a garnish for roasted vegetables or grain bowls.

• Blend into homemade pesto for extra texture and nutty flavor.

For more ways to incorporate healthy plant-based snacks into your meals, check out the Plant-Based Cookbook – 200 Vegan Recipes, where you’ll find endless ideas for turning simple ingredients into nourishing dishes.

Common Questions

1. Can I use store-bought raw pumpkin seeds instead of fresh?

Yes, absolutely. Store-bought raw pumpkin seeds save time and eliminate the need for cleaning. Just season and roast directly.

2. Should I remove the shell before roasting?

No, the shell becomes crispy and edible after roasting. However, if you prefer the inner green seeds (pepitas), you can use pre-shelled seeds for a different texture.

3. Why are my seeds chewy instead of crunchy?

If your seeds didn’t dry completely before roasting or the oven temperature was too low, they may turn out chewy. Make sure to dry thoroughly and roast at 325°F for best results.

4. Can I roast pumpkin seeds in an air fryer?

Yes. Air fry at 320°F for 10–12 minutes, shaking halfway through. The air fryer makes them extra crisp in less time.

5. Can I season the seeds after roasting?

You can, but seasoning before roasting helps the flavors stick better. For sweet or sticky seasonings like maple syrup, it’s best to coat after roasting to prevent burning.

6. Are roasted pumpkin seeds suitable for vegan diets?

Completely. Pumpkin seeds are naturally vegan and a great source of plant-based protein, iron, and zinc — perfect for anyone following a plant-based lifestyle.

Conclusion

Roasted salted pumpkin seeds prove that simple, wholesome ingredients can create the most satisfying snacks. They’re crunchy, flavorful, and nutrient-packed — a wonderful alternative to processed snacks. Whether you make them savory, spicy, or sweet, they’re endlessly customizable and always delicious.

What I love most about this recipe is its balance of simplicity and nutrition. It’s a small, effortless act of mindful cooking that yields something comforting and nourishing. Once you start making your own roasted pumpkin seeds, you’ll wonder why you ever bought packaged snacks.

Rediscover the joy of cooking with real food — one crunchy, salty pumpkin seed at a time.