Roasted Pumpkin Seeds

Hey Food Finders!

Since I was a child, one of my favorite things to do in the Fall months is to roast the pumpkin seeds leftover from carving jack-o-lanterns. As an adult, I realized that you aren’t limited to seeds from pumpkins, you can use seeds from any squash! I roast butternut squash seeds and acorn squash seeds all the time now too. Their salty yet nutty flavor, hot from the oven (be careful not to burn your fingers or your tongue) makes for a delish, fun, and seriously nutritious snack. These vitamin rich seeds are high in fiber, protein, and are great sources of iron and zinc.

I won’t lie, it takes a little bit of work to extract the seeds from the goopy insides of the squash, but in my opinion it is well worth the work! They taste so delish and make the house smell seasonally fantastic!


The Facts

1 Serving = ¼ cup of whole roasted pumpkin or squash seeds

2 SP and 70 calories

Note: The volume will vary depending upon the size of the pumpkin or squash.



Pumpkin/squash seeds

Oil spray

Sea Salt

Additional Seasonings:

Additional seasonings are based on flavor preference. I’ve seen and/or tasted a wide variety of Roasted Pumpkin Seeds with seasonings such as, lemon, pepper, garlic, bbq, smoked paprika, chili powder, parsley, parmesan, onion salt, etc.



Preheat oven to 350 F

Cut open up the pumpkin/squash and scrape the insides into a colander.

Place the colander in the sink, separate the seeds from the strings attached to them under the running water. After the seeds are separated, rinse them well one last time. If there are little bits of stringy innards still attached it’s fine.

Arrange the seeds on a single layer of paper towel on a plate, baking sheet, or counter-top to dry out overnight. If you are in a hurry, dry them very well with a kitchen towel. The drier the seeds are the crunchier and more evenly coated with seasoning they will be.

Once the seeds are dry, spray a lined baking sheet with oil and lay the seeds on the cookie sheet in a single layer.  Spray the tops of the seeds with oil and sprinkle with salt or any seasoning you like. Toss them around a bit with a spoon or spatula to make sure all the seeds are evenly coated. Ensure that the seeds are arranged in a single layer on the baking sheet and place them in the pre-heated oven.

The baking time depends on the size and quantity of seeds you are roasting, and can be anywhere from 10-25 minutes. Keep a close eye on them to prevent burning.  Remove them from the oven when they are a golden brown in color.

This seasonal treat always puts a smile on my face. I hope that it does the same for you!

Eat and Enjoy!

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Happy Eating!

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