• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Delicious Table logo

  • All Recipes
  • Holiday Recipes
    • July 4th, Memorial, Labor Day
    • Halloween
    • Thanksgiving
    • Christmas
    • New Year's Eve and Day
    • Superbowl Party & Game Day Food
    • Valentine's Day
    • St. Patrick's Day
    • Easter
    • Cinco de Mayo
    • Mother's Day Recipes
  • Party Food
    • Cookout
    • Grill, BBQ, and Smoke Recipes
    • Holiday
    • Game Day Food
    • Comfort
    • Appetizers & Snacks
  • Shop Kitchen Collection
  • Newsletter Sign Up
  • About
    • Lisa Hatfield’s Bio
    • Work With Lisa
    • Contact
    • Privacy Policy
    • Terms of Use
  • Press
  • Culinary Adventures
  • Reader Favorites
  • Cooking Tips
menu icon
go to homepage
search icon
Homepage link
  • 🍽 DELICIOUS TABLE
  • 👩‍🍳 RECIPE GUIDE
  • 💌 SUBSCRIBE
  • 📖 FREE eCOOKBOOK
  • 🎄HOLIDAY RECIPES
  • 🏆 MOST POPULAR RECIPES
  • 🛒 SHOP
×

Roasted Pumpkin Seeds

Published: September 28, 2021 | Last Updated: March 21, 2022 | Lisa 4 Comments
This post may contain affiliate links.

Jump to Recipe Jump to Video Print Recipe

Last Updated March 21st, 2022 at 08:14 pm by Lisa

A beige irregular shaped ceramic bowl with roasted pumpkin seeds on a linen towel with a graphic that says Roasted Pumpkin Seeds

Save those seeds from Halloween 🎃 pumpkin carving! Roasted Pumpkin Seeds are great to sprinkle on soup and in salads. They are a perfect low-carb keto snack idea too.

Once you roast pumpkin seeds full of buttery crunchy goodness, you will make these every Fall...

⬆ Roasted Pumpkin Seeds Video ⬆

Why You'll Love Them

  • No more pumpkin seeds in the trash. Carve your Halloween pumpkins, wash them, and you can freeze the seeds in a zip lock bag until you're ready to roast them.
  • The flavor and texture are magical. They are worth the effort because something happens to the seeds while roasting in the spices and butter. Yes, butter. They come out golden brown and have a nice crunch.
  • They are low in carbs. With only 2g carbs per serving, they are perfect for low carb diets and keto diets.
  • Pumpkin seeds are full of nutrients. See my section below, "Are Roasted Pumpkin Seeds Healthy?" for more information about this healthier snack!

You Need...

  • 2 cups clean pumpkin seeds they freeze so well!
  • 2 teaspoons garlic powder
  • ¼ teaspoon cayenne
  • 2 teaspoons Worcestershire sauce
  • ½ black cracked pepper
  • 1 teaspoon of sea salt
  • 3 tablespoons melted butter

How To Roast Pumpkin Seeds

PRO TIP: You can use seeds from winter squash like acorn squash, sweet dumpling squash, and buttercup squash, that's what I used!

How To Roast Pumpkin Seeds

  1. After carving pumpkins and squash, remove the seeds into a large bowl. Rinse pumpkin seeds under running water in a colander until most of the pumpkin pulp is washed off. Pick out any larger pieces of pulp and discard.
  2. Preheat oven to 375 degrees. Place rinsed seeds in a large bowl and add garlic powder, cayenne, Worcestershire sauce, black pepper, sea salt, and melted butter. 
  3. Mix well to coast all the pumpkin seeds and pour in a single layer on a parchment lined baking sheet or roasting pan.
  4. Roast 375 for 15 minutes, check them, stir and turn them over, roast 5 or more minutes if needed to get an even golden brown color.

Should They Be Dry Before Roasting?

PRO TIP: I do give them a good shake in the colander after I've rinsed them and pat them partially dry with paper towels. The heat of the oven dries any moisture left on them.

Can you freeze fresh pumpkin seeds?

Yes. Simply place them in an airtight freezer container or zip-top bag and store them in the freezer for up to six months. When you are ready to roast them, defrost first and remove the moisture with paper towels before using them in your recipe.

Can you freeze roasted pumpkin seeds?


Yes. Simply place your roasted pumpkin seeds in an airtight freezer container or zip-top bag and store them in the freezer for up to six months.

Ways To Use Pumpkin Seeds

  • As a snack or appetizer
  • Sprinkle on hot butternut squash soup
  • Mix into a healthy trail mix or granola
  • Toss into a beautiful salad with a lemon vinaigrette

Are They Healthy?

You bet! Here are some of the health benefits...

Delicious Table logo
Join Our List

And receive a free recipe ebook as our thank you.

  • They are low in carbs, making them ideal for low carb diets and keto diets.
  • They are high in vitamins and minerals like zinc, magnesium, manganese.
  • They are high in antioxidants.
  • They are high in fiber, which is great for digestive health.
  • They contain plenty of tryptophan, the amino acid also found in turkey that is known as the "sleep hormone." If you need to get a good night's rest on Thanksgiving, a serving of turkey and an evening snack of seeds should do the trick!

How Do I Store Baked Pumpkin Seeds?

Roast Pumpkin Seeds probably won't last as long as they could.... because they'll be gobbled up by your hungry guests.

Refrigerator: They will last for up to 30 days if stored in an airtight container in the refrigerator.

Freezer: You can freeze them in containers or zip-top bags, and they last up to 6 months. Take them out, defrost and enjoy.

More Snack Ideas

  • Fall Crostini Bar
  • Candied Pecans
  • Fall Snack Mix
  • Onion Dip

More Pumpkin Ideas

  • Succulent Pumpkins
  • Everything Bagel Cheese Ball
  • Thanksgiving Centerpieces

CRAVING MORE?

Get my newsletter and follow along on Facebook, Pinterest, and Instagram for more Delicious Table recipes!

A ceramic dish full of golden brown roast pumpkin seeds.
Print Pin Recipe

Roasted Pumpkin Seeds ~ Low Carb Keto Snack Idea

Roasted Pumpkin Seeds are great to sprinkle on soup and in salads. Learn how to roast pumpkin seeds for a low-carb keto snack idea.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 8
Calories 131kcal
Author Lisa Hatfield

Equipment

Large Metal Sheet Pan
Parchment Paper Sheets

Ingredients

  • 2 cups clean pumpkin seeds
  • 2 teaspoons garlic powder
  • ¼ teaspoon cayenne
  • 2 teaspoons Worcestershire sauce
  • ½ black cracked pepper
  • 1 teaspoon sea salt
  • 3 tablespoons melted butter
US Customary - Metric

Instructions

  • After carving pumpkins and squash, remove the seeds into a large bowl. Rinse pumpkin seeds under running water in a colander until most of the pumpkin pulp is washed off. Pick out any larger pieces of pulp and discard.
  • Preheat oven to 375 degrees. Place rinsed seeds in a large bowl and add garlic powder, cayenne, Worcestershire sauce, black pepper, sea salt, and melted butter. 
  • Mix well to coast all the pumpkin seeds and pour in a single layer on a parchment lined baking sheet or roasting pan.
  • Roast 375 for 15 minutes, check them, stir and turn them over, roast 5 or more minutes if needed to get an even golden brown color.

Notes

serving portion

One serving portion is ¼ cup. This recipe makes 8 servings. 

how to use

Baked pumpkin seeds make a great snack or appetizer, and they are also are great on hot soup, on salads, or in a trail mix. 

freeze pumpkin seeds

Save clean washed pumpkin seeds in the freezer from your Halloween or fall pumpkin carvings. Just place them in zip-top bags until you are ready to roast them.

squash and pumpkins

You can use seeds from winter squash like acorn squash, sweet dumpling squash, and buttercup squash, that's what I used!

roasted pumpkin seed uses

  • As a snack or appetizer
  • Sprinkle on hot butternut squash soup
  • Mix into a healthy trail mix
  • Toss into a beautiful salad with a lemon vinaigrette.

dry seeds before roasting?

I do give them a good shake in the colander after I've rinsed them and pat them partially dry with paper towels.

Nutrition

Serving: 8g | Calories: 131kcal | Carbohydrates: 3g | Protein: 5g | Fat: 12g | Saturated Fat: 4g | Cholesterol: 11mg | Sodium: 344mg | Potassium: 150mg | Fiber: 1g | Sugar: 1g | Vitamin A: 157IU | Vitamin C: 1mg | Calcium: 10mg | Iron: 2mg
Tried this recipe?Let's see it on Instagram! Follow us @Delicious.Table and tag us on your recipe photo with #delicioustable
Need ingredients or equipment to make this recipe? Shop Now Every cooking product recommended I own, use, and love how they perform in my kitchen. Happy Cooking! Lisa
Disclosure: As an Amazon Associate, Delicious Table earns advertising fees from qualified purchases linking to Amazon.com
1.3K shares

Reader Interactions

Comments

  1. Barbara Curry says

    November 01, 2020 at 3:50 pm

    5 stars
    Lisa, I made these after carving our pumpkins last night and OMG the seasoning is fantastic. Full of flavor with just the right amount of spice, My daughter liked them so much she asked me to go out and buy some more pumpkins! Thanks for sharing this tasty recipe.

    Reply
  2. Robyn says

    October 18, 2020 at 3:26 pm

    How much is a serving size? The nutritional information is there but how many grams of roasted pumpkin seeds is that referring to?

    Also is this the same nutritional information as the green pumpkin seeds or are there different types?

    Reply
    • Lisa says

      October 19, 2020 at 3:01 pm

      Hey Robyn!
      This recipe makes 8 servings of 1/4 cup each. Hope that helps!

      Reply
  3. Mallory says

    March 11, 2018 at 3:40 pm

    5 stars
    Just popped in to forward this link to a girlfriend of mine who said she is going to be planting a pumpkin patch in her yard this year. I told her she needs to roast up this addictive l fall snack and give them out to friends like me. 🙂 Also sending your pumpkin puppy dog treats recipe because she has a pair of pugs who I think would love those. Bring on the pumpkin recipes Lisa!

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Hi, I'm LISA! Welcome, can I get you something delicious to eat? Let's find that recipe you are craving. Delicious Table features simple recipes, holiday and party food ideas.

Find out more →

FOLLOW US ON SOCIAL

MOST POPULAR RECIPES

  • The Best Cheeseburger
  • 15 Lemon Recipes
  • Homemade Dog Food Recipe
  • Lobster Ravioli
  • Limoncello
  • Classic Taco Salad

ALL READER FAVES ►

COOKOUT & JULY 4TH RECIPES

  • American Flag Cake
  • Lamb Gyros With Greek Tzatziki Sauce
  • Cherry Pie Ice Cream Sandwiches
  • Homemade Relish
  • Burger Sauce
  • The Best Burger Seasoning

MORE RECIPES ►

Footer

Most Popular "Reader Favorite" Recipes

A person holding a messy grilled burger topped with melted cheese, burger sauce, lettuce, tomato, and pickles.

The Best Cheeseburger

A pile of bright yellow lemons in a pile ready to make lemon recipes.

15 Lemon Recipes

A white ceramic dog dish that says woof filled with homemade dog food.

Homemade Dog Food Recipe

A white plate filled with heart shaped lobster ravioli garnished with parsley.

Lobster Ravioli

Two small glasses of icy cold limoncello (lemoncello) ready to sip.

Limoncello

A white plate full of taco salad topped with taco meat, grated cheese, Fritos, sour cream, black olives and tomatoes.

Classic Taco Salad

Three golden crispy edged hash browns baked in a muffin tin on cutting board.

Oven Baked Hash Browns

A square collage of colorful grilled food at a cookout with a logo that says Cookout Menu.

Cookout Menu

A small clear jar filled with sun dried tomatoes and topped with olive oil, rosemary, garlic, and basil for use in recipes.

Sun Dried Tomatoes

A red bowl with fluffy vanilla frosting ready to frost a cake.

Fluffy Buttercream Frosting

A large glass clamp jar filled with pickled eggs, fresh jalapeno slices, and spices.

Jalapeno Pickled Eggs

A large pork loin roast with a lot of dry rub seasoning pouring over the top.

Grill & BBQ Rub

A graphic showing lots of food for July 4th including cheeseburgers, corn, and baked beans.

100+ July 4th Recipes

A Cinco de Mayo party with frozen margaritas, guacamole, and chips on a green table.

CoronaRita Margaritas

A white casserole dish with roasted pulled pork just out of the oven and seasoned with bbq rub.

Oven Roasted Pulled Pork

A large white spoon scooping a serving of cowboy baked beans out of a casserole dish.

Cowboy Beans

More Delicious Recipes

AFFILIATE DISCLAIMER

As an Amazon Associate and Affiliate Marketer, I earn from qualifying purchases. If you click a product affiliate link on Delicious Table and make a purchase, I may receive a commission at no additional cost to you, ever!  I own every cooking product I recommend and love how they perform. Happy Cooking! Lisa XO

I've Been Featured On

Lisa Hatfield Torres with Delicious Table shares everyday and holiday fresh seasonal ingredient real food recipes, cooking techniques, kitchen tips, and more at www.DeliciousTable.com.

PLEASE FOLLOW US!

  • Facebook
  • Instagram
  • LinkedIn
  • Pinterest
  • YouTube

Reader Faves!

A person holding a messy grilled burger topped with melted cheese, burger sauce, lettuce, tomato, and pickles.

The Best Cheeseburger

A pile of bright yellow lemons in a pile ready to make lemon recipes.

15 Lemon Recipes

A white ceramic dog dish that says woof filled with homemade dog food.

Homemade Dog Food Recipe

Copyright © 2021 ♥︎ Delicious Table ♥︎ Privacy policy ♥︎ Accessibility Statement