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A ceramic dish full of golden brown roast pumpkin seeds.
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5 from 2 votes

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 Time10 minutes
Cook Time20 minutes
Total Time30 minutes
Course: Appetizers, Dips, & Snacks
Cuisine: American
Keyword: pumpkin seed recipe, roast pumpkin seeds, roasted pumpkin seeds
Servings: 8
Calories: 131kcal


  • 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


  • 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.



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.


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