Learn how to roast pumpkin seeds in the oven for a perfectly crisp and flavorful snack that your family will love! (Warning- these disappear fast!)

A white bowl overflowing with crispy roasted pumpkin seeds.

How to Roast Pumpkin Seeds

I’ll admit, roasted pumpkin seeds wasn’t a recipe that I was planning on posting this year. But after reading (and trying) several different methods for roasting pumpkin seeds, I felt the need to set the record straight on some misinformation that’s out there.

We only get to enjoy these once a year after all, so we might as well get it right!

Remove the Pulp and Rinse

Use your hands to separate the seeds from the pumpkin pulp. (This is just a manual process, no shortcuts here!)

Place the seeds in a colander and rinse them under cool water.

Soak Them Overnight in Salt Water

I know, I know, it’s hard to wait. But this step is the most important. Pumpkin seeds are covered in a thin membrane. The enzymes in the membrane are difficult to chew and digest, which is why you want to soak the seeds for 12-24 hours.

For every 1 cup of seeds add: [2 cups of water + 1/2 Tablespoon salt.]

Some sources indicate that a 10 minute soak will do the job. I tried soaking my seeds for over an hour. They came out “woody” and “splintery”- not appetizing at all.

A close up view of a pumpkin seed with an arrow pointing to the membrane.

Rinse Thoroughly and Pat Completely Dry

They will still contain some water from being soaked overnight, and some say that you’ll need to bake them at a lower temperature or leave them to dry overnight first. I didn’t experience any issues in skipping this step. (We’ve waited long enough!)

Preheat the Oven

  • 375°F is the perfect temperature for roasting pumpkin seeds on a light baking sheet.
  • If you only have dark baking sheets, roast at 350°.

Add to a Baking Sheet

Add the seeds to a light baking sheet. Drizzle lightly with olive oil and sprinkle with salt. Use your hands to toss and coat evenly.

Raw pumpkin seeds on a light baking sheet before being roasted.

Roast Them

Roast your seeds for 15 -20 minutes, giving them a toss every 5 minutes or so for even browning. Pull them from the oven when they just start to turn a little brown.

Note: If you left your seeds out to dry overnight after you’ve soaked/dried them, they’ll roast faster, so keep an eye on them. Tossing every 5 minutes allows us to do that. They’ll also roast faster if you have smaller seeds, or fewer seeds on your baking sheet than pictured here, with more room in between them.

A spatula spreading pumpkin seeds on a baking sheet during roasting.

Storage

Store in an airtight container for 1-2 months in the refrigerator or for up to a week at room temperature.

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Roasted Pumpkin seeds in a white bowl.

How to Roast Pumpkin Seeds

Prep Time: 5 minutes
Cook Time: 25 minutes
Soaking Time: 12 hours
Total Time: 12 hours 30 minutes
5 from 7 ratings
Servings: 4 cups
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Learn how to roast pumpkin seeds in just a few easy steps! And more importantly, see what advice to avoid in order to have delicious salty seeds that are easy to eat and digest.

Ingredients

  • 4 cups white uncooked pumpkin seeds
  • 4 Tablespoons Olive Oil, equal to 1/4 cup
  • 2 Tablespoons Kosher Salt

Instructions

  • Soak your seeds: For every 1 cup of seeds add: 2 cups of water + 1/2 Tablespoon salt. Soak overnight.
  • Preheat oven to 375° for a light baking sheet (which is ideal). Or 350° for a dark baking sheet.
  • Rinse thoroughly and pat completely dry. Add to the baking sheet.
  • Drizzle lightly with olive oil and sprinkle with salt. Use your hands to toss and coat evenly.
  • Spread out in a single, even layer. Bake for 15-25 minutes, pulling every 5-7 minutes or so to toss them for even browning. Remove from the oven once evenly browned and crispy.
  • Serve them warm!
  • Storage: Store in an airtight container at room temperature for up to a week or in the fridge for up to 2 months.

Notes

Notes on Baking Time:
Note: If you left your seeds out to dry overnight after you've soaked/dried them, they'll roast faster, so keep an eye on them. Tossing every 5 minutes allows us to do that. They'll also roast faster if you have smaller seeds, or fewer seeds on your baking sheet than pictured here, with more room in between them.
Use about 1 Tablespoon Olive Oil + 1-2 teaspoons Salt for every 1 cup of pumpkin seeds.
Nutritional information is an estimate and is per cup. This recipe makes 4 cups.

Nutrition

Calories: 677kcal, Carbohydrates: 17g, Protein: 35g, Fat: 58g, Saturated Fat: 10g, Polyunsaturated Fat: 23g, Monounsaturated Fat: 19g, Trans Fat: 0.1g, Sodium: 302mg, Potassium: 930mg, Fiber: 8g, Sugar: 2g, Vitamin A: 9IU, Vitamin C: 2mg, Calcium: 61mg, Iron: 10mg
Did you try this recipe?Mention @TheCozyCook on Instagram or tag #thecozycook!
Course: Snack
Cuisine: American
Author: Stephanie