Last Updated March 1st, 2021 at 08:32 am by Lisa
Learn how to roast pumpkin seeds to toss into salads, and sprinkle on soup.
What a great way to use up pumpkin seeds from carving during Halloween, and they are full of crunchy goodness as a snack anytime, are low carb and keto, and make soups and salads unique...
Why You'll Love Pumpkin Seeds
- 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!
Step 1: After carving pumpkins and squash, remove the seeds into a large bowl. 
Step 2: Rinse pumpkin seeds under running water in a colander until most of the pulp is washed off. Pick out any larger pieces of pulp and discard.
Step 3: Preheat oven to 375 degrees. Line a large sheet pan with parchment paper.Step 4: Place rinsed seeds in a large bowl and add garlic powder, cayenne, Worcestershire sauce, black pepper, sea salt, and melted butter. Yum.... doesn't that combo look so good? 
Step 5: Mix well to coast all the pumpkin seeds and pour in a single layer on a parchment-lined baking sheet or roasting pan. Step 6: Roast 375 for 15 minutes, check them, stir and turn them over, roast 5 more minutes if needed to get an even golden brown color.
Can you freeze fresh pumpkin seeds?
Yes. Simply place them in an airtight freezer container or zip-top bag and store 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 in the freezer for up to six months.
Ways To Use Roasted Pumpkin Seeds
- 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.
Should Pumpkin Seeds Dry 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.
Are Roasted Pumpkin Seeds 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.
- 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.
But if you want to make them ahead of time, they will last for up to 30 days if stored in an airtight container in the refrigerator.
More Roasted Pumpkin Seed Recipes:
- Roasted Pumpkin Seeds by Simply Recipes
- How To Roast Pumpkin Seeds by Jessica Gavin
- Perfect Roasted Pumpkin Seeds by Cookie and Kate
More Snack Mix & Roasted Nut Recipes:
Spicy Candied Pecans
Spicy Candied Pecans are flavored like pumpkin pie and crunchy sweet with a kick of heat! A wonderful gourmet holiday food gift, wrap in mason jars with cute gift tags and a bow. This recipe has no egg and is vegan.
GET THE RECIPE
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Fall & Halloween Snack Mix
Addictively sweet and salty Fall & Halloween Snack Mix will disappear at your Halloween Party or Thanksgiving feast! Needs only 4 ingredients.
GET THE RECIPE
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How To Roast Pumpkin Seeds
Learn how to roast pumpkin seeds to toss into salads, and sprinkle on soup. Roasted pumpkin seeds are a healthy low carb keto snack!
Servings 8
Calories 131kcal
Ingredients
Pumpkin Seed Recipe
- 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
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 ziptop 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
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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!