How to Roast Pumpkin Seeds (Plus 6 Awesome Recipes to Flavor Your Pumpkin Seeds)

Six small white bowls filled with different flavors of roasted pumpkin seeds. Bowls are placed on a white marble countertop.
I know roasting pumpkin seeds is a tradition a lot of folks had in their families growing up, but it just wasn’t something we ever did in my family. Don’t worry, we had a lot of other wonderful, cozy, comforting autumnal traditions, but baking pumpkin seeds just wasn’t one of them.

Now though? Now, I am a total convert. I love roasting pumpkin seeds! And I can guarantee that it is something that my daughter will grow up doing. Roasted pumpkin seeds are tasty, crazy healthy, and really easy to make at home. They are fun to customize (I have six different pumpkin seed recipes for you to try!) and fun to snack on. There is a full printable recipe with all six flavors down below, but before we dig in, let’s deep dive into roasting pumpkin seeds for those of us who didn’t grow up doing it!

Close up view of roasted pumpkin seeds with seasoning on a parchment-paper lined baking sheet.

Are roasted pumpkin seeds good for you?

First and foremost, since Wholefully is all about finding foods that make you feel great, let’s dive into the nutrition of roasted pumpkin seeds. Many nutrition experts consider pumpkin seeds to be a superfood thanks to their high levels of vitamins and minerals. Roasted pumpkin seeds are a healthy, crunchy snack that are gluten-free, paleo, vegan, and totally delicious! One caveat here: some folks struggle with digesting unsoaked nuts and seeds. If that’s you, and you find that pumpkin seeds cause digestive issues, make sure you soak or boil your pumpkin seeds before cooking—more info on soaking pumpkin seeds down below.

How do you eat pumpkin seeds? Do you take off the shell?

This is a question I had before the first time I ate a roasted pumpkin seed! Is it like a sunflower seed and you’re supposed to peel it and eat the inside? Or do you eat the whole seed at once? The answer is: both or either! Many people eat the whole pumpkin seed—shell and all—especially when it’s roasted with flavoring like we do down below. You can also crack the shell and just eat the pepita—the green inner pumpkin seed without the shell.

What do roasted pumpkin seeds taste like?

Roasted pumpkin seeds are very mild in flavor, making them a great base for seasonings like we use in the recipes below. The texture after roasting is super crispy and crunchy. It’ll definitely satisfy your crunchy snack cravings! Read the post »