Last Updated November 4th, 2023 at 12:31 pm by Lisa
Save the seeds from Jack-o-lantern pumpkin carving! Roasted Pumpkin Seeds are great to top soups and sprinkle on salads. And they are a perfect low-carb keto snack idea.
Roasting pumpkin seeds with buttery crunchy goodness is a simple recipe to make every Fall, and quite a fun tradition...
How To Make Roasted Pumpkin Seeds
During pumpking season, this is a great use to bake a delicious snack with this pumpkin seed recipe...
- 2 cups clean pumpkin seeds (you can also use squash seeds too!)
- 2 teaspoons garlic powder
- ¼ teaspoon cayenne
- 2 teaspoons Worcestershire sauce
- ½ teaspoon black cracked pepper
- 1 teaspoon of sea salt
- 3 tablespoons melted butter
PRO TIP: You can use seeds from winter squash like acorn squash, delicata, sweet dumpling squash, and buttercup squash, they work great for this crunchy snack!
How To Roast Pumpkin Seeds
Carve open the top of your pumpkin (or squash, they work great!) using a sharp knife. Using a strong metal spoon or ice cream scoop clean out the insides of pumpkin guts into a bowl. Discard the stringy flesh pieces. Remove the seeds into a colander or large bowl.
Under running cold water, rinse the pumpkin seeds in the colander. Clean until most of the slimy pumpkin flesh and pulp is washed off. Pick out any larger pieces of pulp and discard those.
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Turn the clean seeds out onto a clean kitchen towel. This is the best way to remove excess water and pat dry pumpkin seeds. You don't have to totally have dry seeds, just remove as much water as possible so they roast really well.
PRO TIP: 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.
Preheat oven to 375 degrees. Place clean seeds in a large bowl and add garlic powder, cayenne, Worcestershire sauce, black pepper, sea salt, and melted butter. Toss seeds and coat them well.
Mix well to coat all the seeds and pour in a single layer on a parchment paper lined rimmed baking sheet, cookie sheet, or roasting pan.
Roast 375 for 15 minutes, check them, stir and turn them over, roast 5-10 minutes more if needed to get an even golden brown color.
Type Of Pumpkin Seed & Squash
There are a lot of pumpkins and squash varieties in the world. Over the decades, I have roasted smaller seeds, large seeds, and used everything from carving pumpkins to squash! See my Pumpkin & Squash Centerpiece post, for a great way to create a beautful Thanksgiving table. This is an annual tradition in my home.
People ask what is the best pumpkin for the best seeds? The answer is any large pumpkin, squash, small sugar pumpkin, or pie pumpkins will work. Using pie pumpkins are a great to get both raw pumpkin seeds for roasting and making homemade pumpkin puree and use up the rest of the pumpkin.
How To Store Baked Pumpkin Seeds?
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. You can also freeze clean seeds for roasting later.
Why You'll Love Roasted Pumpkin Seeds
- No more wasted seeds in the trash, this is a great way to transform them into a healthy snack with wonderful nutty flavor!
- Cooking pumpkin seeds from your Halloween pumpkin lanterns is a gluten-free great snack.
- 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.
- Seeds are full of nutrients. See the recipe below for more detailed information.
Pumpkin Seed FAQ
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.
Yes. Simply place your roasted seeds in an airtight freezer container or zip-top bag and store them in the freezer for up to six months.
Ways To Eat Roasted Seeds From Jack O’lanterns
- As a tasty Snack or Appetizer
- Sprinkle on hot butternut squash soup or Cheese Soup
- Serve on a Fall Charcuterie or Cheese Board
- Mix into a healthy trail mix or Homemade Granola
- Toss into a beautiful salad topped with shaved parmesan cheese and my delicious Lemon Vinaigrette!
Are They Healthy?
You bet! Here are some of the health benefits...
- 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.
- 131 calories in ¼ cup roasted whole pumpkin seed.
- 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!
More Pumpkin Recipes & Fall DIY Ideas
A Pumpkin Spice Latte made with fresh ingredients, warm spices, and strong hot coffee. Create a coffee house in your own kitchen.
A rich delicious Pumpkin Bread scratch recipe with warm Fall spices, fresh orange juice, and loaded with milk chocolate chips. This quick bread recipe comes together in minutes, with just a spatula and a bowl. And it will also make pumpkin chocolate chip muffins!
Pumpkin Pie Spice is a popular spice blend in so many Fall and Thanksgiving recipes. From lattes to apple pies. And has warm notes of cinnamon, ginger, allspice, nutmeg, and cloves.
Thanksgiving Table Pumpkin Centerpieces are gorgeous on your table using bright fall-colored squash, pumpkins, flowers, and greenery.
Serve a "pumpkin-shaped" Everything Bagel Cheese Ball appetizer for your next Fall party, it's always a hit! Easy to make ahead in 15 minutes, chill, and take to a gathering. And how cute is it with a real stem?
Succulent Pumpkins are an easy Fall or Thanksgiving Centerpiece idea. These will last up to 2 months and are gorgeous for Autumn decorating.
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Roasted Pumpkin Seeds Recipe ~ Low Carb Keto Snack Idea
Ingredients
- 2 cups clean pumpkin seeds
- 2 teaspoons garlic powder
- ¼ teaspoon cayenne
- 2 teaspoons Worcestershire sauce
- ½ teaspoon black cracked pepper
- 1 teaspoon sea salt
- 3 tablespoons melted butter
Instructions
- Carve open the top of your pumpkin (or squash, they work great!) using a sharp knife. Using a strong metal spoon or ice cream scoop clean out the insides of pumpkin guts into a bowl. Discard the stringy flesh pieces. Remove the seeds into a colander or large bowl.
- Rinse the seeds under running cold water in the colander. Clean until most of the slimy pumpkin flesh and pulp is washed off. Pick out any larger pieces of pulp and discard those. Turn the clean seeds out onto a clean kitchen towel. This is the best way to remove excess water and pat dry pumpkin seeds.
- Preheat oven to 375 degrees. Place clean seeds in a large bowl and add garlic powder, cayenne, Worcestershire sauce, black pepper, sea salt, and melted butter. Toss seeds and coat them well.
- Mix well to coat all the seeds and pour in a single layer on a parchment paper lined rimmed baking sheet, cookie sheet, or roasting pan.
- Roast 375 for 15 minutes, check them, stir and turn them over, roast 5-10 minutes more if needed to get an even golden brown color.
- Store in an airtight container in the fridge and enjoy!
Notes
serving portion
One serving portion is ¼ cup. This recipe makes 8 servings.freezing
Save clean washed seeds in the freezer from your Halloween 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 seed uses
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.- 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.
Half of a cracked black pepper? One pepper kernel? Seems so little
Hey Jan, Whoopps somehow the teaspoon dropped off! So sorry I corrected it so we are all good now.
So it's 1/2 teaspoon black pepper. They are so good!
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.
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?
Hey Robyn!
This recipe makes 8 servings of 1/4 cup each. Hope that helps!
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!