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Tuesday, October 12, 2021

Roasted Pumpkin Seeds As Easy As 1-2-3

Jack-O-Lanterns, Lit, Pumpkins

When I was a kid, we always carved a jack-o-lantern for Halloween, scooped out the pumpkin seeds from inside the pumpkin, and roasted the seeds for a delicious healthy treat. The process is easy as 1-2-3 and a great project to do with kids. 

Pumpkin Seeds, Seed, Pumpkin, Fresh

If you are buying a pumpkin to carve a jack-o-lantern this year, why not save the seeds to roast them. The seeds are actually very nutritious and tasty. In fact, my husband (who grew up in a Middle Eastern country) said they ate all kinds of seeds to snack on at the movies, similarly to the way we eat popcorn at the movies.

Autumn, Fall, Food, Fresh, Gourd
Scooping out a pumpkin is a somewhat messy job, but once you are in there, you might as well wash and save the seeds to roast them for a special treat for the family. 

Pumpkin, Halloween, Fall, Orange

After scooping out the "innards", you can just wash the mess well to save just the seeds, and lay the seeds on a parchment covered cookie sheet and roast them at 375 degrees for 15-20 minutes. The end result will be a crunchy tasty seed packed with healthy nutrients. 

Do you remove the outer white shell? 
No- You don't have to 
The pumpkin seed is composed of two parts. The outside shell and the inside green pepita or kernel. That is why you will sometimes see pumpkin seeds sold as pepita seeds. Both parts are edible, so no need to remove the outer shell unless you prefer it. When they are roasted, the outer shell will be crunchy and easy to eat.

Pumpkin Seeds, Pot, Dry, Earthen Pot

Actually, I've roasted butternut squash seeds, acorn squash seeds as well as pumpkin seeds, and they are all good. Why waste them?

acorn squash and acorn squash seeds 

Wondering which nutrients pumpkin seeds provide? 

These seeds are full of wonderful nutrients. The pumpkin seeds contain valuable fiber, minerals such as zinc, manganese, magnesium, iron, phosphorus, and potassium, and heart healthy fats. In addition, they provide antioxidants that help fight free radicals that may lead to disease. 

Compare their value with chips and it's a no brainer. To build a healthier immune system and body, you gotta eat healthier foods.

Method 1. Preheat oven to 375 degrees
Wash seeds, lay on a parchment covered cookie sheet and roast in the oven for 15-20 minutes or less depending on the size of the seed. Watch the seeds carefully as they can burn very quickly.

Method 2 Preheat oven to 375 degrees
Boil the seeds in salted water for 5 minutes. Remove, drain, and place on a parchment covered cookie sheet for 15-20 minutes or less depending  on the size of the seed. Watch the seeds carefully as they can burn very quickly. 6 cups water/ 1/4 cup salt

My Notes: 
1. Boiling the seeds in salted water is done to allow the seeds to taste salty. Otherwise no need to boil. 

2. You could also season the seeds before roasting with garlic powder or any seasoning of your choice. Chili powder? 

3. Since the start of my blog, all my recipes have always been vegetarian and gluten-free. As of February 2021 all of my recipe are now also vegan and oil-free.


  1. This is a fun and easy project involving kids!

  2. It's been way too long since I've roasted pumpkin seeds. They're so good, too. Fun post -- thanks.

  3. I enjoy a nice snack of roasted pumpkin seeds every once in a while!

  4. awesome information!! we always carved pumpkins too, but the last few years i have stopped. the kids are grown and living on their own and i just don't seem to enjoy it in the same way. i always tossed the seeds!!

    those are really nice looking pumpkins!!

  5. What a great and tasty project!!....very healthy!.....Abrazotes, Marcela

  6. I haven't roasted pumpkin seeds for far too long.

  7. Enjoyed this very much, thank you Judee :)

  8. What a happy and healthy Halloween activity! The pic of the carved pumpkin trio caught my eye immediately, and I rather enjoyed the close-up of the pumpkin seeds too. Details are everything! By the way, I've never really liked movie theater popcorn. It's usually way too salty, not to mention stale.

  9. I've tried this before but they were not very tasty, now let me try it your way. Thanks so much for linking up at the Unlimited Link Party 36. Pinned!

  10. Great post! I think some people don't realize that you can eat any winter squash seeds - Thanks for sharing at the What's for Dinner party. Hope the week ahead brings you smiles and joy.

  11. Visiting you at What's for Dinner and glad I did. Thanks for sharing.

  12. It's always good to use all the pumpkin.
    Great post :)

    All the best Jan

  13. oops how the heck did that happen? I looove pepitas! somehow my previous comment jumped here... just ignore it.

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