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+ servings

Sweet & Salty Roasted Pumpkin Seeds

This recipe is gluten free, dairy free and free from the top 8 most common allergens. It makes five servings.

Course Snack
Cuisine American
Keyword how to roast pumpkin seeds, roasted pumpkin seeds
Prep Time 20 minutes
Cook Time 20 minutes
Resting time 10 minutes
Total Time 40 minutes
Servings 5 people
Calories 168 kcal


Salty Pumpkin Seeds

  • 1 cup pumpkin seeds
  • 2 tbsp olive oil
  • 1/2 tsp salt

Sweet Pumpkin Seeds

  • 1 tbsp maple syrup
  • 1/2 cup pumpkin seeds
  • 1/2 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp ginger


  1. Preheat your oven to 275 degrees.

  2. Scoop the pumpkin seeds out of the pumpkin. You can use an ice cream or melon scooper, or I like to let my kids use their washed hands because it's more fun!

  3. Place your pumpkin seeds in a small mixing bowl.

  4. Once you have most of the pulp removed, transfer the seeds to a collander and run under water for one minute. This should remove most leftover pulp.

  5. Line a baking sheet with a layer of paper towels. 

  6. Place the wet pumpkin seeds on top of the paper towel and allow them to dry for 20 minutes.

  7. Add your olive oil and salt to another bowl for your salty ingredients, stir and set aside.

  8. Add your maple syrup, nutmeg, cinnamon, nutmeg into one bowl to make your sweet ingredients, stir and set aside. 

  9. Take out two small plastic sealable bags. 

  10. Add 1/2 cup of dry pumpkin seeds, and sweet ingredients mix to one bag. Seal it and shake it up until the seeds are evenly covered. 

  11. Add remaining cup of dry pumpkin seeds and salty ingredients to the second bag. Seal it and shake it up until it's evenly coated.

  12. Step 6: Arrange on a baking sheet and bake for 20 minutes.

Recipe Notes

Tips to Separate the Pulp from the Seeds: Use your hands to pull as much of the pulp off of the seeds with your fingers as you can before placing them in a mixing bowl. If you still have quite a bit of pulp, fill the mixing bowl with water and spin them around by hand. This will help separate them. Running the seeds under water for a minute in a colander also helps to remove leftover pulp. 

Reversing the Recipe: If you have more people that prefer the sweet variety of roasted pumpkin seeds, you can reverse the recipe. To do so, use 2 tbsp maple syrup with 1 cup of pumpkin seeds and keep the other ingredients the same. To cut the salty recipe in half reduce both the olive oil and salt in half so that you're using 1 tbsp of olive oil and 1/4 tsp salt.

Nutrition Facts
Sweet & Salty Roasted Pumpkin Seeds
Amount Per Serving
Calories 168 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 2g13%
Cholesterol 0mg0%
Sodium 234mg10%
Potassium 164mg5%
Carbohydrates 5g2%
Fiber 1g4%
Sugar 2g2%
Protein 5g10%
Vitamin C 0.2mg0%
Calcium 16mg2%
Iron 1.7mg9%
* Percent Daily Values are based on a 2000 calorie diet.