Prepare pumpkin seeds for eating


How To Roast Pumpkin Seeds

It’s the fall routine you remember as a kid: After picking the perfect pumpkins at a local farm, you’d spread crinkly newspapers on the kitchen table. Scraping the pumpkin seeds (and separating out the goop) led to the perfect jack-o’-lantern… and the perfect supply for making roasted pumpkin seeds.

Prepping this classic fall snack isn’t hard. Here’s how to roast pumpkin seeds:

Step 1: Pick the Right Pumpkin (or Seeds)

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The seeds from either a carving pumpkin or a pie pumpkin work best; avoid seeds from decorative white pumpkins often sold during the Halloween season.

Short on time? You don’t actually have to carve a pumpkin to make homemade roasted pumpkin seeds. Just look for pumpkin seeds still in the shell (yes, you can eat pumpkin seed shells!) in the snack mix or nut aisle of your local grocery store or look for them online. Then skip ahead to Step 3 to prep these tasty treats.

What Are Pepitas?

You might spot green-colored pumpkin seeds, called pepitas, in the snack aisle too. Pepitas are shell-less and come from certain pumpkin types that produce them naturally. (Take note: do not go to the trouble of shelling the white pumpkin seeds from your carving pumpkin; it’s laborious!) Pepitas, like their shells-on pumpkin seed cousins, are absolutely delicious. To toast pepitas for snacking or a great salad topper, place them in a small dry skillet and cook over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Step 2: Clean Pumpkin Seeds

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After carving a pumpkin and collecting all the goopy seeds, you may be wondering how you’re going to clean those pumpkin seeds. Although there are multiple different ways to go about cleaning pumpkin seeds, the best way to clean the seeds makes the process super easy. After pulling as much goop off the pumpkin seeds as you can by hand, put all the seeds into a large pot of water. Since the seeds float and the goop doesn’t, this makes it much easier to clean them. Lift out the goop-free seeds with a slotted spoon and drain them on a paper towel; pat dry.

Step 3: Add Seasoning

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Pictured Recipe: Pumpkin Seeds with Everything Bagel Seasoning

Plain salted pumpkin seeds are perfectly delicious. But there are many spice combinations that make for the perfect roasted pumpkin seed seasoning—for a unique variation try 1 teaspoon fennel seed, 1/4 teaspoon crushed red pepper and 1/8 teaspoon pepper along with the oil for roasting. Or go for one of these other combinations for oh-so-tasty pumpkin seed seasonings:

  • Everything Bagel Pumpkin Seeds
  • Garlic-Parm Pumpkin Seeds
  • Salt & Vinegar Pumpkin Seeds
  • Spicy Chili Pumpkin Seeds
  • Ranch Pumpkin Seeds
  • Cinnamon-Sugar Pumpkin Seeds
  • Cocoa Roasted Pumpkin Seeds
  • Maple-Spice Toasted Pumpkin Seeds
  • Za’atar Roasted Pumpkin Seeds
  • Vegan “Cheesy” Pumpkin Seeds
  • Smoky Pumpkin Seeds
  • Old Bay Pumpkin Seeds

Step 4: Roast Pumpkin Seeds

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Roasted pumpkin seeds are not only delicious but they’re super easy to prepare! The EatingWell Test Kitchen cooks recommend preheating your oven to 350°F. Spread some parchment paper on a rimmed baking sheet, coat the seeds with 1 teaspoon canola oil and sprinkle with 1/8 teaspoon salt (or other seasoning of you chose) and then spread them in a single layer on the pan. Be sure to stir the seeds a few times as they bake. It takes about 20 minutes for them to get golden brown, but don’t trust your timer!

In fact, EatingWell food stylist Patsy Jamieson has a great trick for telling when pumpkin seeds are perfectly cooked: “Most people don’t think to use their nose when cooking,” she says. “I can always tell when my pumpkin seeds are about done because they smell done.”

This might seem a bit simplistic, but it really works. When the seeds take on a rich, woody scent, they’re ready to come out. If you stick close to your stove and trust your sense of smell, you should be able to get perfectly roasted pumpkin seeds every time. And now that know how to roast pumpkin seeds, here is everything else you need to know about the delicious snack!

Pumpkin Seed Benefits

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Pictured Recipe: Roasted Pumpkin Seeds

There’s no denying that roasted pumpkin seeds are a delicious snack to have on hand during the fall, but are pumpkin seeds good for you? Short answer: yes!

The health benefits of pumpkin seeds make these little guys an *even more* perfect snack. Not only are they hearty and filling—1/4 cup of roasted pumpkin seeds provides 70 calories, 3 grams of protein and 3 grams of fiber—but they deliver zinc, which supports your immune system, and magnesium, a mineral that helps keep your heart healthy.

Bonus: Pumpkin seeds are good sources of alpha-linolenic acid, a plant form of omega-3 fatty acids that can help fight inflammation. Though not as potent as fish-based omega-3s, they are still good for your heart.

Pumpkin Seed Storage Tips

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Pictured Recipe: Salt & Vinegar Pumpkin Seeds

Plan a day of pumpkin prep, then store your seeds, puree and diced pumpkin chunks for all-fall-long snacking. Store roasted pumpkin seeds in an airtight container for up to 3 days. Homemade pumpkin puree is good in your fridge for up to 1 week (note that the liquid will start to separate, but a quick stir will have everyone playing nicely again). In an airtight container in your freezer, puree is good for up to 6 months. Diced pumpkin has just a few days of life in your fridge or up to 6 months in your freezer.

What to Do with the Pumpkin

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Pictured Recipe: Roasted Stuffed Pumpkin with Spiced Pumpkin Seeds

Make a jack-o’-lantern, of course! But if you’re not planning to carve a grinning gourd from your pumpkin, cook up a pumpkin feast. Here are some ideas:

Stuff It: Stuff then roast your pumpkin for a show-stopping meal.

Puree It: Make pureed pumpkin to use in recipes like Glazed Chocolate-Pumpkin Bundt Cake or Pumpkin Hummus.

Cook It: Roast pumpkin for a delicious side. Or turn chunks of pumpkin into recipes like Cinnamon Baked Pumpkin or Four-Bean & Pumpkin Chili.

Related: How to Cook Pumpkin

You can get your hands on pumpkin seeds on about any store’s snack aisle, but your healthiest option may be the old-fashioned way: scooping them out of the stringy guts of that jack-o’-lantern you’re carving.

That’s because store-bought pumpkin seeds – ever more popular because they’re easy to eat and loaded with nutrients – may be loaded with salt as well. But when they come straight from the source, pumpkin seeds are lower in sodium and have more of the minerals that make them so nutritious, said Judith Wylie-Rosett, a professor and division head for health promotion and nutrition research at New York’s Albert Einstein College of Medicine.

Of course, buying whole pumpkins for the seeds isn’t exactly economical or practical. But you can and should find the unsalted variety, Wylie-Rosett said.

“We think of savory foods as having that salty flavor,” she said. “We’re very acculturated to that. If we eat less salt, then we crave less salt, but that takes a lot of work for some people.”

Pumpkin seeds, also known as pepitas, can be consumed with or without their shells. Once you’ve scooped them out of the pumpkin, it’s advisable to soak them in water for a few hours to help remove the pulp from the shells. (There’s nothing wrong with consuming the fleshy bits that are attached to the shells, but many don’t care for the texture.) A common practice is to add light spices and roast the seeds on a cookie sheet on the top rack of the oven for 15 to 20 minutes at 350 degrees.

Eating the shells only adds to the seeds’ high fiber content, which has been associated with a reduced risk of heart disease and obesity. Whole, roasted pumpkin seeds in their shells contain about 5.2 grams of fiber per serving, while shelled seeds contain just 1.8 grams.

“There is one caveat to the fiber, though,” Wylie-Rosett said. “If somebody has not been eating very much fiber at all, and they then eat a large quantity of pumpkin seeds … they may end up with some digestive-tract disturbance.”

Pumpkin seeds also are rich in other nutrients, including magnesium, which can aid in heart and bone health, lower blood pressure and even prevent migraines. Just a quarter cup of pumpkin seeds includes 42 percent of a person’s recommended daily intake of magnesium, a potentially easy solution for almost half of Americans who don’t get enough magnesium in their diets.

“As a mineral, magnesium actually helps with a lot of the somatic (bodily) functions of the body,” Wylie-Rosett said. “Historically we ate a lot more magnesium, but as we have processed food, it is processed out and may not be replaced that much.”

Other benefits of pumpkin seeds include:

– A serving of seeds contains about 6.6 mg of zinc, which accounts for almost half the recommended daily intake. Zinc is important in the diet because it’s an antioxidant and an anti-inflammatory agent that also helps the metabolic process.

– They’re natural source of tryptophan, which can help promote sleep.

– They have been linked in laboratory studies to a reduced risk of some types of cancer, including breast and prostate cancers.

– Studies in animals have shown that pumpkin seed oil may reduce cholesterol and high blood pressure.

– Preliminary studies also have shown that seeds may help in maintaining glycemic control, which is important for people who have diabetes.

One cautionary note: Pumpkin-spiced everything during the autumn months is not necessarily recommended.

Pumpkin spice itself contains just a couple of calories per serving, but it often shows up with foods and drinks that are not so healthy.

“People come up with methods of overdoing it that I never could think of,” she said. “So often we don’t eat pumpkin as a vegetable. We eat it as an ingredient in a dessert. We treat it as a seasonal item.”

Two healthy options for eating pumpkin no matter the season are pumpkin stew and roasted pumpkin, she said. Recipes for those dishes offer a way to consume the flesh of the pumpkin, which is high in carotenoids and fiber and low in fat.

If you have questions or comments about this story, please email [email protected]

Editor’s note: An earlier version of this article did not include details about the methods used in some studies referenced in the list of other benefits of pumpkin seeds. The list now specifies when studies were conducted in laboratories and in animals.

9 Strange Side Effects Of Pumpkin Seeds Nithya Shrikant Hyderabd040-395603080 August 21, 2019

Pumpkin seeds, packed with powerful nutrients, are beneficial for the health. With their wide assortment of minerals and vitamins, these are the richest of the seeds that are known to treat prostate issues, arthritis, parasitic attacks. These seeds also provide natural remedies for depression. Though pumpkin seeds are safe in food amounts, taking them in medicinal amounts may be unsafe. So, here we are going to discuss few side effects of pumpkin seeds.

Top 9 Side Effects Of Pumpkin Seeds

There are potential side effects associated with them. Read on to get a brief of the pumpkin seeds side effects with us right here:

1. Stomach Ache

Pumpkin seeds cause stomach ache when consumed in huge quantities. It is a rich source of fatty oils, which on ingestion beyond acceptable levels, could cause stomach upset followed by cramps and pain. Just try eating a handful only at a time or eat it along with other foods to nullify this side effect.

2. Absence Of Nutrients

You might be at the risk of losing various nutrients if you do not consume these seeds proper way. Overcooking or lack of chewing will actually deprive you of the benefits. Crisp cooked pumpkin seeds are devoid of water-soluble nutrients such as Vitamin B6, niacin, riboflavin, thiamin, Vitamin B12, and Vitamin C. If you are cooking these seeds, then keep the heat to the lowest possible level. Also, chew them properly instead of swallowing.

3. Not Good For People On Diuretic Drugs

Edema is commonly seen in people with renal disorders or certain cardiovascular issues. Studies suggest that these seeds possess innate mild diuretic powers, which in turn could interact with diuretic drugs, paving way for an increased visits to the washroom. This might actually affect the mineral balance in your body. So, beware if you are on diuretic drugs!

4. Not Safe For Infants

Pumpkin seeds contain protein and iron in admirable quantities, making it a tempting snack for the infants. However, being packed with fiber and fatty acids, these are not recommended for infants as it could trigger stomach cramps, pain, vomiting, and even diarrhea.

5. Not Safe For Pregnant And Breastfeeding Women

There are no scientific evidences that support the use or non-use of pumpkin seeds during pregnancy and lactation period. However, it is good to stay on the safe side ingesting only food amounts. It is advisable to avoid this side effect of pumpkin seeds during pregnancy phase.

6. Allergy To Pumpkin Seeds

While these are not highly allergenic when compared to other seed varieties, there are certain allergic reactions that could be triggered by using pumpkin seeds, with the skin being the primary target. Here is what you can expect if you fall prey to pumpkin seed allergy:

  • Eczema characterized by scaly, inflamed, red skin.
  • Itching and hives.
  • Rhinoconjunctivitis with characteristic nasal congestion and sneezing.
  • Allergic asthma.
  • Obstructed breathing.
  • Headache.
  • Swelling and redness in and around the mouth.
  • Throat irritation.
  • Shortness of breath.
  • Coughing

Fix an appointment with your physician quickly for verifying and take appropriate medications.

7. Not Safe For People With Hypoglycemia

Studies conducted on the goodness of pumpkin seeds suggest that these are ideal snack options for diabetics as they possess blood sugar regulating potential. It actually lowers glucose level in blood, thus preventing the unwanted escalation. If you are on anti-diabetic medications or if you are hypoglycemic, then it would be advisable to include pumpkin seeds in your diet after consulting with your doctor.

8. Could Cause Unwanted Weight Gain

100 grams of pumpkin seeds give you a whopping 559 calories, with a 49.05 g of fat . So make sure that you eat this snack in moderation unless you want to gain weight. Obesity is the underlying reason for many health conditions, including hypertension and diabetes. So, check with your doctor, especially if you are on a weight loss track before including these seeds in your diet.

9. Not Safe For People With Low Blood Pressure

Pumpkin seeds are rich antioxidants by nature. This enables them to lower the blood pressure level. Hence, if you are suffering from hypotension or you are in a hypertensive on anti-hypertensive medications, then it is advisable to use the seeds after discussing the associated complications and risks with your doctor.

Pumpkin seed, in fact, is a healthy snack with a wide assortment of health benefits. However, these are also calorie and fat dunked delights. So exert caution with your portion sizes and stay safe from the side effects of pumpkin seeds.

Have you ever come across these side effects of pumpkin seeds? What alternative did you find to abate its effects? Share your experiences and ideas with us.

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Nithya Shrikant

A simple, amiable, down to earth woman! A mother to two adorable daughters! A good wife! A nice person in short! 🙂

Why You Need to Shell Your Pumpkin Seeds and 7 Ways to Use Them Once You Do

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Cooking dinner shouldn’t be complicated

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‘Tis officially pumpkin season (if you haven’t noticed), and it seems like everyone is on a mission to carve prize-worthy, Instagrammable masterpieces. Seriously, is your news feed overwhelmed with bright orange gourds too, or am I just social media attracted to pumpkin-loving people?

Naturally, pumpkin-everything has been one of the common topics of staff meetings lately, and yesterday we found ourselves in the midst of a passionate debate. Over what? School lunches? Food waste? World hunger? Nope. (Don’t worry, we have deliberated over those, too).

We found ourselves wrapped up in all sorts of confusion over pumpkin seeds.

Several staff members passionately purported the claim that you can eat the seeds inside of your jack-o’-lantern pumpkin simply by cleaning them, seasoning them, and roasting them as is, while others argued that those white fibrous hulls are not what you’re supposed to be eating. Then the question arose: Are pepitas different from pumpkin seeds? Some staffers had lived their entire adult lives under the impression that the lively bright-green seeds that make a satisfying snack and add a delightful crunch to many dishes are referred to as pepitas, while pumpkin seeds designate the whole white, woody seed situation.

So what’s the right answer? They’re essentially the same damn thing. But the thing is, what a few of us were surprised to learn (from our slightly older, wiser, and full-of-random-life-survival-knowledge colleagues): Like sunflower seeds, you’re supposed to remove the fibrous shell to get to the tasty meat of the seed as you’re snacking. And somehow, we’re all just inherently supposed to know this… Also, the lovely green pumpkin seeds that you buy in bulk at the store without having to crack and spit away a crappy hull–the ones you find in your granola bars and enjoy atop salads are actually no-shell pumpkin seeds. Get this, they’re actually grown shell-free in certain varieties of pumpkins. GENIUS.

The whole white seeds extracted from your carving pumpkin are edible when roasted (obviously, plenty of us have/do)–but if you think you hate pumpkin seeds, that might be why. Even after seasoning and roasting, the chewy white hull is pretty awful. Meaning, if you want to get ultimate snacking enjoyment from the white seeds straight from your carved-out pumpkin, you’re going to need to de-hull those things first (yes, after already scooping them out of that stringy fishbowl of a gourd and cleaning them individually)–all of which are pretty laborious and time-consuming.

That said, if you’re still set on not wasting those self-harvested seeds, that’s cool, get your food project tedium on. Click here for tips on how to de-shell and prepare the pumpkin seeds from a jack-o’-lantern pumpkin.

So whether you enjoy eating the whole seed, white woody hull and all (we have a couple of staffers who stand by that… claiming it’s a part of the seed’s “charm”), you’ve taken the time and effort to de-hull your whole seeds (more power to you), you grow hull-less seed pumpkin varietals at your estate (can I come live with you?), or you’ve opted to take the easiest road and by a bag of the little green guys that require zero effort (me, me, me!), here are 7 tasty ways to enjoy your pumpkin seeds:

1. Add to a salad

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2. Top your breakfast yogurt or oatmeal

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3. Add to your favorite granola, granola bar, or trail mix recipe

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4. Crush for a crust on baked, ‘faux-fried’ chicken

Image zoom Walnut and Rosemary Oven-Fried Chicken

5. Mix into a toasty quinoa bowl

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6. Stir into salsa or guacamole for added crunch

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7. Purée with oil and spread over flatbread before topping with your favorite cheese and veggies

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5 Ways to Cook & Eat Pumpkin Seeds

Just finished carving your Halloween decorations and don’t want to let those perfectly good pumpkin seeds go to waste? Here’s how to salvage the seeds and cook them in five different ways:

Image zoom emUnshelled pumpkin seeds; Photo by a href=

Pumpkin seeds, also known as pepitas, are actually covered by a fibrous shell (the large white things you find inside your pumpkins). While some people might enjoy eating the entire seed with the shell, we think the greenish, meatier inside (pictured above) is more flavorful and works better with these recipes. To get started, here’s our simple roasting procedure:

1. Rinse the seeds in water, separate from the pulp, and pat dry with paper towels. Then, toss them with olive oil, salt, and pepper, and ground thyme or rosemary to taste. 2. Spread the seeds in a single layer on an aluminum foil-lined or parchment paper-lined baking sheet. 3. Bake at 350° 10 to 12 minutes or until crisp. Then, allow them to cool completely in the pan.

At this point, the shells will be tough enough for you to crack them open with your teeth, the same way you would sunflower seeds. You can simply eat them whole, or separate the insides out and use them in one of these five tasty recipes. If you didn’t carve a pumpkin this year, pepitas or shelled pumpkin seeds can also be bought at the supermarket.

Pesto with Toasted Pumpkin Seeds

Image zoom emPhoto by Becky Luigart-Stayner/em


  • 1/2 cup loosely packed fresh cilantro leaves
  • 1/2 cup loosely packed fresh flat-leaf parsley
  • 2 garlic cloves
  • 1/4 cup (1 oz.) freshly grated Parmesan cheese
  • 2 tablespoons pumpkin seeds, toasted
  • 1/4 teaspoon salt
  • 1/4 cup olive oil

Preparation: Pulse first 6 ingredients in a food processor 10 times or just until chopped. Drizzle olive oil over mixture, and pulse 6 more times or until a coarse mixture forms. Cover and chill until ready to serve.

Sugared Pecans & Pepitas

Image zoom emPhoto by Iain Bagwell/em


  • 1 cup pecan halves and pieces
  • 1/2 cup roasted, salted shelled pumpkin seeds
  • 2 tablespoons butter, melted
  • 2 tablespoons sugar

Preparation: Preheat oven to 350°. Stir together pecan halves and pieces, pepitas, and melted butter. Spread in a single layer in a 13- x 9-inch pan. Bake 12 to 15 minutes or until toasted and fragrant, stirring halfway through. Remove from oven; toss with sugar. Cool completely in pan on a wire rack (about 30 minutes).

Spicy Chile Peanuts & Pepitas

Image zoom emPhoto by Jennifer Davick/em


  • 2 cups unsalted, dry-roasted peanuts
  • 2 tablespoons butter, melted
  • 2 tablespoons light brown sugar
  • 2 teaspoons chili powder
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground red pepper
  • 1 cup roasted, salted shelled pumpkin seeds

Preparation: 1. Preheat oven to 350°. Stir together peanuts and melted butter in a medium bowl. 2. Stir together brown sugar and next 3 ingredients. Add to peanut mixture, tossing to coat. Place peanuts in a single layer on a lightly greased baking sheet. 3. Bake at 350° for 10 to 15 minutes or until golden brown, stirring once. Remove from oven, and stir in pumpkin seeds. Cool completely in pan on a wire rack (about 20 minutes).

Pumpkin Biscotti

Image zoom emPhoto by Iain Bagwell/em


  • 1 cup shelled, raw pumpkin seeds
  • 1 cup sugar
  • 6 tablespoons butter, softened
  • 1 cup canned pumpkin
  • 2 large eggs
  • 3 1/2 cups all-purpose baking mix
  • 1 tablespoon pumpkin pie spice

Preparation: 1. Preheat oven to 325°. Bake pumpkin seeds in a single layer in a shallow pan 8 to 10 minutes or until toasted and fragrant, stirring halfway through. Cool 10 minutes. 2. Meanwhile, beat sugar and butter at medium speed with an electric mixer until creamy. Stir in canned pumpkin. Add eggs, 1 at a time, beating until blended after each addition. Add baking mix and pumpkin pie spice, beating until blended. 3. Gently fold pumpkin seeds into sugar mixture. Cover and freeze 1 hour or until firm. 4. Divide dough in half. Shape each portion into a 12- x 3-inch slightly flattened log on a lightly greased baking sheet, using lightly floured hands. 5. Bake at 325° for 35 minutes or until firm. Transfer to wire racks; cool completely (about 1 hour). Cut each log diagonally into 3/4-inch-thick slices with a serrated knife, using a gentle sawing motion. Place on greased baking sheets. 6. Bake at 325° for 20 minutes; turn cookies over, and bake 20 more minutes. Transfer to wire racks; cool completely (about 30 minutes). Store in airtight containers up to 4 days.

Candied Pumpkin Seeds

Image zoom emPhoto by Ralph Anderson/em


  • 2 cups raw pumpkin seeds
  • 1/2 cup granulated sugar
  • 1/2 cup firmly packed light brown sugar
  • 1 tablespoon paprika
  • 3/4 teaspoon salt
  • 3 tablespoons fresh orange juice

Preparation: 1. Cook pumpkin seeds in a medium nonstick skillet over medium heat, stirring often, 8 to 10 minutes or until puffed. (Do not brown.) Transfer to a medium bowl. 2. Combine granulated sugar and next 3 ingredients. 3. Toss pumpkin seeds with orange juice. Stir in sugar mixture, tossing to coat. Spread in a single layer on a parchment paper-lined jelly-roll pan. 4. Bake at 350° for 6 minutes, stirring once. Cool in pan on a wire rack 30 minutes. Store in an airtight container up to 2 days.

Pumpkin Seeds Nutrition: How To Harvest Pumpkin Seeds To Eat

Pumpkins are flavorful, versatile members of the winter squash family, and the seeds are rich in flavor and nutrition. Want to learn about harvesting pumpkin seeds to eat, and what to do with all those seeds after they’re harvested? Read on!

How to Harvest Pumpkin Seeds

Harvest pumpkins any time before the first hard frost in autumn. You’ll know when pumpkins are ready to harvest – the vines will die and turn brown and the pumpkins will be bright orange with a hard rind. Use garden shears or scissors to cut the pumpkin from the vine.

Now that you’ve successfully harvested the ripe pumpkins, it’s time to remove the juicy seeds. Use a sharp, sturdy knife to cut around the top of the pumpkin, then carefully remove the “lid.” Use a large metal spoon to scrape out the seeds and stringy pulp, then put the seeds and pulp in a large bowl of water.

Separating Pumpkin Seeds from Pulp

Use your hands to separate the seeds from the pulp, putting the seeds into a colander as you go.
Once they seeds are in the colander, rinse them thoroughly under cool, running water (or hit them with your sink sprayer) while you rub the seeds together with your hands to remove more of the pulp. Don’t worry about getting every single trace of pulp, as the stuff that clings to the seeds only increases the flavor and nutrition.

Once you’ve removed the pulp to your satisfaction, let the seeds drain thoroughly, then spread them in a thin layer on a clean dish towel or a brown paper bag and let them air dry. If you’re in a hurry, you can always use your hair dryer to speed up the process.

Roasting Pumpkin Seeds

Preheat your oven to 275 F. (135 C.). Spread the pumpkin seeds evenly on a cookie sheet, then drizzle them with melted butter or your favorite cooking oil. For extra flavor, you can season the seeds with garlic salt, Worcestershire sauce, lemon pepper or sea salt. If you’re adventurous, flavor the pumpkin seeds with a mixture of fall seasonings such as cinnamon, nutmeg, ginger and allspice, or add zing with cayenne pepper, onion salt or Cajun seasoning.

Roast the seeds until they’re golden brown – usually about 10 to 20 minutes. Stir the seeds every five minutes to keep them from scorching.

Eating Pumpkin Seeds

Now that you’ve done the hard work, it’s time for the reward. It’s perfectly safe (and extremely healthy) to eat the seeds shell and all. If you prefer to eat the seeds without the shell, just eat them like sunflower seeds – pop a seed into your mouth, crack the seeds with your teeth and discard the shell.

Pumpkin Seed Nutrition

Pumpkin seeds provide Vitamin A, calcium, magnesium, zinc, iron, protein, potassium and healthy plant-based Omega-3 fats. They are filled with Vitamin E and other natural anti-oxidants. Pumpkin seeds are also high in fiber, especially if you eat the shells. An ounce of roasted pumpkin seeds contains about 125 calories, 15 carbs and no cholesterol.

What do you do with the pumpkin seeds after you’ve carved your Halloween pumpkins? Use these easy tips to clean pumpkin seeds, then enjoy them for a snack!

How to Clean Pumpkin Seeds

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Carving Jack-o-lanterns at Halloween is fun… but what on earth do you do with all that slimy stuff that comes out of the pumpkin? You could just throw it away… or you could clean off the pumpkin seeds and roast them for a delicious snack!

It can look a little daunting to clean pumpkin seeds. They are all stuck in a mass of pumpkin pulp, after all. But did you know that if you soak the whole thing in water, it gets a lot easier? (Scroll down for printable directions.)

Put the pumpkin pulp and pumpkin seeds in a large bowl and fill it with water. You’ll see any loose seeds float to the top. Use your fingers to gently separate the rest of the pumpkin seeds from the pulp. It’s easier to do this underwater.

Remove the pulp from the bowl, and throw it away. (Or compost it, or feed it to your cows. Whatever you do with vegetable waste.) You probably won’t get all the seeds completely clean. That’s okay, any of the leftover pumpkin will easily come off once the seeds are cooked.

Scoop the loose seeds off the top of the water with your fingers and put them in a colander. Rinse the seeds well under cool running water. The seeds will stay a little “slimy” feeling – this doesn’t mean they aren’t clean!

Spread the cleaned pumpkin seeds out on a sheet of parchment paper to dry. Don’t use paper towels, the seeds will stick to paper towels as they dry, and you’ll regret it!

Once the seeds are cleaned, you can roast them right away, even before you dry them. But if you dry them first, they won’t take quite as long to cook.

Now that you know how to clean pumpkin seeds, get to carving those Halloween pumpkins, clean and roast the pumpkin seeds, and then enjoy a delicious snack!


3 Ways to Take the Fear Out of Your Kitchen

  • How to Cook Pumpkin
  • Which Knife Should I Use?
  • What’s the Difference Between Fruits & Vegetables?

3 Recipes to Try

  • Roasted Pumpkin Seeds
  • Peanut Butter Pretzels
  • Slow Cooker Salty Party Mix

Printable Instructions for How to Clean Pumpkin Seeds

What do you do with the pumpkin seeds after you’ve carved your Halloween pumpkins? Use these easy tips to clean pumpkin seeds, then enjoy them for a snack! Prep Time20 mins Total Time20 mins Course: Snack Author: Marybeth Feutz


  • Pumpkin seeds and pulp from a hollowed-out pumpkin.


  • Place the pumpkin seeds and pulp in a large bowl.
  • Add enough water to cover all the seeds and pulp by at least 1 inch.
  • Using your fingers, gently separate the pumpkin seeds from the pulp. Discard the pulp.
  • When the seeds are loose, they will float. Scoop the seeds out with your fingers and put them in a colander.
  • Rinse the pumpkin seeds well under cool running water (they will still feel a little “slimy” when you are done).
  • Spread the cleaned seeds out in a single layer on a sheet of parchment paper to dry. (Do not use paper towels – the seeds will stick.)
  • Roast the cleaned pumpkin seeds with this recipe.

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How to Clean and Roast Pumpkin Seeds

One of our favorite things to do each Halloween is roast pumpkins seeds. Over the years I have figured out the easiest Way to Clean and Roast Pumpkin Seeds. Let me show you How To Clean and Roast Pumpkin Seeds the easy way!

© Can Stock Photo Inc. / etitarenko

I’ve taken to picking out smaller pumpkins for the grandkids to carve and decorate.

Disclosure: Product links are affiliate links. Flour On My Face is a participant in the Services LLC Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to and affiliated sites.

The smaller size is great for the kids but if you’re looking for big pumpkin seeds to roast be sure to buy a big pumpkin.

The bigger the pumpkin the bigger the seeds will be.

Best Pumpkin Carving Kit

Speaking of carving pumpkins. We love carving pumpkins. We make a big deal out of it.

The adults get involved and we try to outdo each other with our pumpkin carving designs.

I finally found a great pumpkin carving tool kit that is for the serious pumpkin carvers.

My son-in-law Scott has some mad awesome pumpkin carving skills so when I saw this awesome pumpkin carving kit I bought both of us one.

This pumpkin carving tool kit has a sturdy walnut handle and comes with interchangeable blades that make carving those intricate pumpkin designs so much easier.

I saw this awesome Pumpkin Carving Kit on Amazon recently and it comes with 18 high-quality pumpkin carving tools.

It’s called the Grampa Bardeen’s Family Pumpkin Carving Set. Grampa Bardeen was apparently a master pumpkin carver.

It’s a little out of my price range but if you need a really awesome gift for someone who has everything and loves to carve pumpkins this would be great.

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What Size Pumpkin for the best roasted pumpkin seeds?

I believe in waste not want not so as long as the seeds are big enough to crack open and eat I will roast them. The bigger the pumpkin the larger the seeds.

If you love to make roasted pumpkin seeds like I do…… then do like I do and buy a huge pumpkin just so you can harvest the pumpkin seeds for roasting.

Sometimes those really big pumpkins aren’t very good for carving because once you scrape out the seeds and the pumpkin pulp the walls of the pumpkin get weak from the unsupported weight of the sides.

Tip to get all the Pumpkin Pulp off Pumpkin Seeds

Over the years I have learned a great little trick to get all the stringy pieces of pumpkin pulp off the seeds.

First, clean out the inside of the pumpkin as usual. Put everything – seeds and pulp into a very large bowl or pot.

Rinse the seeds and pulp under running water.

Pick out the larger pieces of pumpkin pulp.

Rinse and repeat.

Remove as much of the stringy pumpkin pulp as possible.

Now fill the very deep bowl or pot with water.

The pieces of pumpkin will sink and the pumpkin seeds will float to the top.

Easy way to clean pumpkin seeds

Once you’ve gotten all the pumpkin pulp removed drain the seeds in a colander.

I’ve seen lots of recipes for flavored pumpkin seeds out there. You’re not going to find that here. We like good old salted pumpkin seeds in this family. The saltier the better.

How to Roasted Salted Pumpkin Seeds


  • Fresh Pumpkin Seeds {about 3 1/2 cups}
  • a large Bowl
  • 3-4 cups water
  • 1/2 cup plus 2 tablespoons of sea salt


  1. Put 4 cups water and 1/2 cup of sea salt in a large bowl.
  2. Warm the water up in the microwave for 2-3 minutes.
  3. Stir until most of the salt has dissolved.
  4. You may still have a little salt on the bottom but that is fine.
  5. Add the pumpkin seeds and let soak for at least three hours.
  6. Preheat oven to 350 degrees.
  7. Pour the pumpkin seeds into a large colander to drain.
  8. Spread the pumpkin seeds in a single layer on a cookie sheet.
  9. Sprinkle two tablespoons of sea salt all over the pumpkin seeds and stir to evenly coat.
  10. Place the cookie sheet in the oven and bake for 20-30 minutes depending on how large and how many pumpkin seeds you have. Every five minutes or so rotate the pan and using a spatula flip the seeds.
  11. Bake until all seeds are dry.
  12. The shell should still be a pale white color.
  13. Do not allow the shell to brown.

How to make salty roasted pumpkin seeds

There is a trick to getting really salty pumpkin seeds.

Some people just sprinkle the salt on the pumpkin seeds after they have spread them out on a baking sheet.

I have found the best way to get really salty pumpkin seeds is to soak the seeds in highly salted water first.

How to Clean and Roast Pumpkin Seeds

How to easily clean and Roast Salted Pumpkin Seeds using your Halloween pumpkin.

Scale 1x2x3x

  • Pumpkin Seeds {about 3 1/2 cups}
  • Large Bowl
  • 3–4 cups Water
  • 1/2 cup plus 2 tablespoons of sea salt
  1. Put 4 cups water and 1/2 cup of sea salt in a large bowl.
  2. Warm the water up in the microwave for 2-3 minutes.
  3. Stir until most of the salt has dissolved.
  4. You may still have a little salt on the bottom but that is fine.
  5. Add the pumpkin seeds and let soak for at least three hours.
  6. Preheat oven to 350 degrees.
  7. Pour the pumpkin seeds into a large colander to drain.
  8. Spread the pumpkin seeds in a single layer on a cookie sheet.
  9. Sprinkle two tablespoons of sea salt all over the pumpkin seeds and stir to evenly coat.
  10. Place the cookie sheet in the oven and bake for 20-30 minutes depending on how large and how many pumpkin seeds you have. Every five minutes or so rotate the pan and using a spatula flip the seeds.
  11. Bake until all seeds are dry.
  12. The shell should still be a pale white color.
  13. Do not allow the shell to brown.
  • Category: Pumpkin Recipes
  • Method: Roasted
  • Cuisine: American


  • Serving Size: 1/4 cup
  • Calories: 44

Keywords: How to clean and roast pumpkin seeds, easiest way to clean pumpkin seeds, how to make roasted pumpkin seeds

Recipe Card powered byRoasted Pumpkin Seeds on Cookie SheetSalted & Roasted Pumpkin Seeds

You will have to adjust the amounts of soaking water and salt if you have more seeds. I had about 3 1/2 cups of fresh pumpkin seeds.

Roasted Pumpkin Seeds in a Mason Jar

Looking for more Halloween fun food? How about 25 Fun Halloween Foods for Kids?

Candy Corn Pudding Treats

Gluten Free Halloween Candy Corn Pudding Dessert

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Cleaning Pumpkin Seeds

1. Cut a hole at the top of the pumpkin like so using a sharp and sturdy knife or a tool from your pumpkin carving kit. Make the hole large enough for your arm to fit through.

2. Remove the lid from the pumpkin. Now you’re ready to get cleaning!

3. Use a scoop or ladle to remove the seeds and pulp from the pumpkin. Start from the bottom and scrape up the sides removing as much as possible. This is known as removing the “guts” of the pumpkin.

4. Separate the seeds from the pulp and strings as much as possible and place the seeds into a large bowl. Place the seeds in a large bowl or pot filled with water.

6. Use a spatula and skim top layer of water to pick up the pumpkin seeds, making sure to avoid the “guts”, and place in separate bowl.

8. Spread the seeds out on parchment paper or pan to dry overnight. Your seeds will be ready to be roasted to your liking!


This will get messy so make sure to have a large enough work space.

Waiting till your pumpkin is at room temperature before cutting into it can reduce the mess.

You can also dry pumpkin seeds by placing them in the oven for 1 hour at 325 F (163 C).

Some like them salty, other like them sweet. There are even those who love them with chili powder and paprika sprinkled on them. No matter how you like to eat them, one thing is for sure: getting pumpkin seeds out of the shell is one of the most challenging experiences on the planet! Those delicious little seeds (or “pepitas”) really like to stick themselves to the outer husk making them incredibly time-consuming to get out of the shell. With busy schedules, lack of experience, and little knowledge of the best techniques, most just end up toasting the whole thing and eating it, cleaning them and eating the whole thing raw, and some just throw the delicious seeds away without bothering to take the time to use them at all.

But what a waste that is right? All that time spent nurturing and growing your pumpkin to finally carve into it and only enjoy a portion of what it has to offer? The seeds of the pumpkin aren’t just delicious in cereals, brittles, and salads, but they are also an excellent source of nutrients and antioxidants to help keep blood pressure low and prostate health good. And with only 151 grams of calories per 28 grams of seeds, these tiny little treats can easily be added to any diet or eating program to help you achieve the results you are looking for.

So how do pumpkin seed masters get the seed out of the shell to enjoy all of the taste and health benefits? Well, they consider a few different factors: time, materials, and the end result. With these things in mind, you can decide which method below is right for you when you want to get your pumpkin seeds out of the shell and start enjoying their delicious benefits with every meal!

Lots of time and almost no materials required:

With time and patience all things are possible. The same goes for getting pumpkin seeds out of the shell. If you have time to kill, or just really like the tactile sensation of pumpkin seeds in your hand, then these are the best ways to get the job done:

  • Pinching: Some prefer to pinch the seed out of the shell. Using your thumb and index finger to squeeze along the seams of the shell to force the point at the top open and push the seed through with their fingers. The drawback to this is that the soft raw seeds stick to the outer shell and can break if pinched too hard. Flat seeds also make this process more difficult as there isn’t much to pinch. Pro-Tip: Bake the seeds first in the oven for about 10-20 minutes at 375 degrees Fahrenheit. After they cool, the pinching technique is a lot easier as the shells are harder and will literally crack under the pressure of your might pinch.
  • Cutting: Some find the process of getting a pumpkin seed out of the shell a fantastic task when watching tv or sitting outside enjoying the weather. Those who do generally like to cut the seed open with something like kitchen scissors. A cut made along the side seam of the shell will allow you to easily open it and extract the seed from inside. The drawback to this is that you do have to pay close attention to where your fingers are. A wrong move can leave you with fewer fingers and as a result fewer pumpkin seeds. Pro-Tip: Do this with a partner or two. A lot easier to have someone cutting and someone pulling the seeds out of the shell.
  • Biting: It is a combination of the pinching technique but instead of using your thumb to push the seed out, you use your teeth. Simply pinch the bottom of the seed with your fingers and use your two front teeth to drag the seed out. We would like to point out that this technique is also probably best if you are eating the seeds as you pull them out with your teeth. If you plan on selling them, make sure to…erm..wash them first, ya know, since they have been in your mouth and all. Pro-Tip: Make sure the seeds are raw for this. If the shells are too dry you risk crunching the shell with your teeth and damaging the seeds.

The techniques above are best suited to small amounts of pumpkin seeds. Even with a small amount, going seed by seed can still take up a lot of time and if you have many seeds to get out of the shell, you will probably want to consider other less time consuming options.

Less time more materials

If you lack the time but don’t mind having to clean up a few things after you are done then these techniques might be better for you:

  • The Crack and Boil: This method first involves cleaning the seeds. Let them dry a bit and when they are ready, roll over them with a rolling pin to crack the shells a bit. After,.place them in a pot of boiling water for about 5-15 minutes depending on the freshness of the seeds. After about five minutes you will start to notice that the husks open from the heat of the boiling water and the seeds will slip out and sink to the bottom while the husks stay floating at the top. All you have to do is skim the husks from the top of the water and drain the pot into a colander to let the seeds dry. Pro-Tip: Make sure the seeds are completely dry before you roll over them with a rolling pin. Also, don’t use all your strength to mash the seeds before you have had a chance to boil them. Remember, you can still break the seeds before they even come out of the shell!
  • The Hack and Boil: If you have a food processor you can throw the cleaned seeds in and crank it on for a second or two. This will hack away at the outer shell. After, pour the slashed shells into a pot of boiling water and watch the seeds come out of the shell and sink to the bottom. Just skim the shells off the top and drain the seeds from the pot. Pro-Tip: This method is great for raw seeds as the shells are a bit tougher and not as easily damaged in a food processor as they would be if they were dry or hard.

These techniques work the best if you are trying to get a large amount of pumpkin seeds out of the shell but dont have the time to spend all day doing it one by one. Another great thing about these techniques is that it allows you to easily collect the outer shells which are perfect for adding to your compost.

I have tried all these ways and I barely get any pumpkin seeds out of the shells, what do I do?

The process of getting seeds out of the shell is complicated and time-consuming. If you aren’t a major seed producer then you probably won’t have a shelling machine lying around to help you out. If you just love the taste of pumpkin seeds but can’t get the process down to do it for yourself then consider the following options:

  • Purchase pumpkin seeds from a local farmer or grocery store. These often come without the shells and in a variety of flavors and sizes that are perfect for eating right out of the bag or for mixing into your favorite recipes.
  • Purchase varieties of pumpkins that grow seeds without the shells. This makes it a lot easier to carve the pumpkin up and get the seeds for yourself. After you have gotten the seeds out of the pumpkin you just clean and dry them. Easy!
  • Attempt to shell different varieties of pumpkin seeds that have larger shells or seeds. Pumpkins come in all shapes, sizes, colors, and varieties. Some pumpkins have larger more full seeds that might be easier to work with. Carving pumpkins that typically get used on Halloween for instance tend to have very flat seeds that make getting the seed out of the shell difficult. While other varieties of pumpkin like the Atlantic Giant – tend to have larger seeds that make roasting and shelling a lot easier.

The best advice we can offer is this: Try out many ways to see what technique works best for you for the purpose of getting the pumpkin seed out of the shell. It will help you manage your time and allow you to get as many whole pumpkin seeds out of the shell as you can. With all those new pumpkin seeds you will be able to spice up your favorite recipes, add some protein and fiber to your diet, and finally have something to do with one of the most enjoyable parts of a pumpkin.

We hope you enjoyed learning all the different ways to get a pumpkin seed out of the shell. If you liked this article click like and share or let us know what you think – and even your own techniques for getting pumpkin seeds out of the shell – in the comments below.

What’s New and Beneficial About Pumpkin seeds

  • Pumpkin seeds have long been valued as a source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. If you want to maximize the amount of zinc that you will be getting from your pumpkin seeds, we recommend that you consider purchasing them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the shell. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed—shell and all—will ensure that all of the zinc-containing portions of the seed will be consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted pumpkin seeds (which are often referred to pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the seed kernels remain a good source of zinc, you’ll be able to increase your zinc intake if you consume the unshelled version.
  • While pumpkin seeds are not a highly rich source of vitamin E in the form of alpha-tocopherol, recent studies have shown that pumpkin seeds provide us with vitamin E in a wide diversity of forms. From any fixed amount of a vitamin, we are likely to get more health benefits when we are provided with that vitamin in all of its different forms. In the case of pumpkin seeds, vitamin E is found in all of the following forms: alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol, and gamma-tocomonoenol. These last two forms have only recently been discovered in pumpkin seeds, and their health benefits—including antioxidant benefits—are a topic of current interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. The bottom line: pumpkin seeds’ vitamin E content may bring us more health benefits that we would ordinarily expect due to the diverse forms of vitamin E found in this food.
  • In our Tips for Preparing section, we recommend a roasting time for pumpkin seeds of no more than 15-20 minutes when roasting at home. This recommendation supported by a new study that pinpointed 20 minutes as a threshold time for changes in pumpkin seed fats. In this recent study, pumpkin seeds were roasted in a microwave oven for varying lengths of time, and limited changes in the pumpkin seeds fat were determined to occur under 20 minutes. However, when the seeds were roasted for longer than 20 minutes, a number of unwanted changes in fat structure were determined to occur more frequently.

Pumpkin Seeds, dried, shelled
0.25 cup
(32.25 grams) Calories: 180
GI: low

This chart graphically details the %DV that a serving of Pumpkin seeds provides for each of the nutrients of which it is a good, very good, or excellent source according to our Food Rating System. Additional information about the amount of these nutrients provided by Pumpkin seeds can be found in the Food Rating System Chart. A link that takes you to the In-Depth Nutritional Profile for Pumpkin seeds, featuring information over 80 nutrients, can be found under the Food Rating System Chart.

  • Health Benefits
  • Description
  • History
  • How to Select and Store
  • Tips for Preparing and Cooking
  • How to Enjoy
  • Nutritional Profile

Health Benefits

Antioxidant Support

While antioxidant nutrients are found in most WHFoods, it’s the diversity of antioxidants in pumpkin seeds that makes them unique in their antioxidant support. Pumpkin seeds contain conventional antioxidant vitamins like vitamin E. However, not only do they contain vitamin E, but they contain it in a wide variety of forms. Alpha-tocopherol, gamma-tocopherol, delta-tocopherol, alpha-tocomonoenol and gamma-tocomonoenol are all forms of vitamin E found in pumpkin seeds. These last two forms have only recently been discovered, and they are a topic of special interest in vitamin E research, since their bioavailability might be greater than some of the other vitamin E forms. Pumpkin seeds also contain conventional mineral antioxidants like zinc and manganese. Phenolic antioxidants are found in pumpkin seeds in a wide variety of forms, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic, and syringic acid. Antioxidant phytonutrients like lignans are also found in pumpkin seeds, including the lignans pinoresinol, medioresinol, and lariciresinol.

Interestingly, this diverse mixture of antioxidants in pumpkin seeds may provide them with antioxidant-related properties that are not widely found in food. For example, the pro-oxidant enzyme lipoxygenase (LOX) is known to be inhibited by pumpkin seed extracts, but not due to the presence of any single family of antioxidant nutrients (for example, the phenolic acids described earlier). Instead, the unique diversity of antioxidants in pumpkin seeds is most likely responsible for this effect.

Mineral Support

Plants that have a close relationship to the soil are often special sources of mineral nutrients, and pumpkin (and their seeds) are no exception. Our food rating process found pumpkin seeds to be a very good source of the minerals phosphorus, magnesium, manganese, and copper and a good source of the minerals zinc and iron.

Pumpkin seeds have long been valued as a special source of the mineral zinc, and the World Health Organization recommends their consumption as a good way of obtaining this nutrient. To get full zinc benefits from your pumpkin seeds, you may want to consume them in unshelled form. Although recent studies have shown there to be little zinc in the shell itself (the shell is also called the seed coat or husk), there is a very thin layer directly beneath the shell called the endosperm envelope, and it is often pressed up very tightly against the seed coat. Zinc is especially concentrated in this endosperm envelope. Because it can be tricky to separate the endosperm envelope from the shell, eating the entire pumpkin seed—shell and all—will ensure that all zinc-containing portions of the seed get consumed. Whole roasted, unshelled pumpkin seeds contain about 10 milligrams of zinc per 3.5 ounces, and shelled roasted pumpkin seeds (sometimes called pumpkin seed kernels) contain about 7-8 milligrams. So even though the difference is not huge, and even though the kernels still remain a good source of zinc, the unshelled version of this food is going to provide you with the best mineral support with respect to zinc.

Other Health Benefits


Most of the evidence we’ve seen about pumpkin seeds and prevention or treatment of diabetes has come from animal studies. For this reason, we consider research in this area to be preliminary. However, recent studies on laboratory animals have shown the ability of ground pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil to improve insulin regulation in diabetic animals and to prevent some unwanted consequences of diabetes on kidney function. Decrease in oxidative stress has played a key role in many studies that show benefits of pumpkin seeds for diabetic animals.

Antimicrobial Benefits

Pumpkin seeds, pumpkin seed extracts, and pumpkin seed oil have long been valued for their anti-microbial benefits, including their anti-fungal and anti-viral properties. Research points to the role of unique proteins in pumpkin seeds as the source of many antimicrobial benefits. The lignans in pumpkin seeds (including pinoresinol, medioresinol, and lariciresinol) have also been shown to have antimicrobial—and especially anti-viral— properties. Impact of pumpkin seed proteins and pumpkin seed phytonutrients like lignans on the activity of a messaging molecule called interferon gamma (IFN-gamma) is likely to be involved in the antimicrobial benefits associated with this food.

Cancer-Related Benefits

Because oxidative stress is known to play a role in the development of some cancers, and pumpkin seeds are unique in their composition of antioxidant nutrients, it’s not surprising to find some preliminary evidence of decreased cancer risk in association with pumpkin seed intake. However, the antioxidant content of pumpkin seeds has not been the focus of preliminary research in this cancer area. Instead, the research has focused on lignans. Only breast cancer and prostate cancer seem to have received much attention in the research world in connection with pumpkin seed intake, and much of that attention has been limited to the lignan content of pumpkin seeds. To some extent, this same focus on lignans has occurred in research on prostate cancer as well. For these reasons, we cannot describe the cancer-related benefits of pumpkin seeds as being well-documented in the research, even though pumpkin seeds may eventually be shown to have important health benefits in this area.

Possible Benefits for Benign Prostatic Hyperplasia (BPH)

Pumpkin seed extracts and oils have long been used in treatment of Benign Prostatic Hyperplasia (BPH). BPH is a health problem involving non-cancer enlargement of the prostate gland, and it commonly affects middle-aged and older men in the U.S. Studies have linked different nutrients in pumpkin seeds to their beneficial effects on BPH, including their phytosterols, lignans, and zinc. Among these groups, research on phytosterols is the strongest, and it centers on three phytosterols found in pumpkin seeds: beta-sitosterol, sitostanol, and avenasterol. The phytosterols campesterol, stigmasterol, and campestanol have also been found in pumpkin seeds in some studies. Unfortunately, studies on BPH have typically involved extracts or oils rather than pumpkin seeds themselves. For this reason, it’s just not possible to tell whether everyday intake of pumpkin seeds in food form has a beneficial impact on BPH. Equally impossible to determine is whether intake of pumpkin seeds in food form can lower a man’s risk of BPH. We look forward to future studies that will hopefully provide us with answers to those questions.


Pumpkin seeds—also known as pepitas—are flat, dark green seeds. Some are encased in a yellow-white husk (often called the “shell”), although some varieties of pumpkins produce seeds without shells. Pumpkin seeds have a malleable, chewy texture and a subtly sweet, nutty flavor. While roasted pumpkins seeds are probably best known for their role as a perennial Halloween treat, these seeds are so delicious, and nutritious, that they can be enjoyed throughout the year. In many food markets, pepitas are available in all of the forms described above—raw and shelled, raw and unshelled, roasted and shelled, roasted and unshelled.

Like cantaloupe, watermelon, cucumber, and squash, pumpkins and pumpkin seeds belong to the gourd or Cucurbitaceae family. Within this family, the genus Cucurbita contains all of the pumpkins (and their seeds). The most common species of pumpkin used as a source of pumpkin seeds are Cucurbita pepo, Cucurbita maxima, Cucurbita moschata, and Cucurbita mixta.


Pumpkins, and their seeds, are native to the Americas, and indigenous species are found across North America, South America, and Central America. The word “pepita” is consistent with this heritage, since it comes from Mexico, where the Spanish phrase “pepita de calabaza” means “little seed of squash.”

Pumpkin seeds were a celebrated food among many Native American tribes, who treasured them both for their dietary and medicinal properties. In South America, the popularity of pumpkin seeds has been traced at least as far back as the Aztec cultures of 1300-1500 AD. From the Americas, the popularity of pumpkin seeds spread to the rest of the globe through trade and exploration over many centuries. In parts of Eastern Europe and the Mediterranean (especially Greece), pumpkin seeds became a standard part of everyday cuisine, and culinary and medical traditions in India and other parts of Asia also incorporated this food into a place of importance.

Today, China produces more pumpkins and pumpkin seeds than any other country. India, Russia, the Ukraine, Mexico, and the U.S. are also major producers of pumpkin and pumpkin seeds. In the U.S., Illinois is the largest producer of pumpkins, followed by California, Ohio, Pennsylvania, Michigan, and New York. However, pumpkins are now grown commercially in virtually all U.S. states, and over 100,000 acres of U.S. farmland are planted with pumpkins.

How to Select and Store

Pumpkin seeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the pumpkin seeds are covered and that the store has a good product turnover so as to ensure the seeds’ maximal freshness. Whether purchasing pumpkin seeds in bulk or in a packaged container, make sure that there is no evidence of moisture or insect damage and that they are not shriveled. If it is possible to smell the pumpkin seeds, do so in order to ensure that they are not rancid or musty.

We recommend that you purchase certified organic raw pumpkin seeds and then light-roast them yourself (see next section on how to do so). By purchasing organic, you will avoid unnecessary exposure to potential contaminants. By purchasing raw, you will be able to control the roasting time and temperature, and avoid unnecessary damage to helpful fats present in the seeds. At the same time, you will be able to bring out the full flavors of the pumpkin seeds through roasting.

Pumpkin seeds should be stored in an airtight container in the refrigerator. While they may stay edible for several months, they seem to lose their peak freshness after about one to two months.

Tips for Preparing and Cooking

Tips for Preparing Pumpkin Seeds

While most stores sell pumpkin seeds, it is fun and easy to make your own. To do so, first remove the seeds from the pumpkin’s inner cavity and wipe them off with a paper towel if needed to remove excess pulp that may have stuck to them. Spread them out evenly on a paper bag and let them dry out overnight.

You can, of course, purchase pumpkin seeds in the store. We would recommend purchasing organic raw pumpkin seeds and then light-roast them yourself.

Place the seeds (whether those you retrieved from the pumpkin or those you bought at the store) in a single layer on a cookie sheet and light roast them in a 160-170°F (about 75°C) oven for 15-20 minutes. This 20-minute roasting limit is important. In a recent study, 20 minutes emerged as a threshold hold time for changes in pumpkin seed fats. When roasted for longer than 20 minutes, a number of unwanted changes in fat structure of pumpkin seeds have been observed by food researchers. Roasting for no longer than 20 minutes will help you avoid these unwanted changes.

Interestingly, studies have shown that roasting temperatures of 194°F (90°C) or higher are often required to bring out the full nut-like aromas and flavors in pumpkin seeds. While we do not question this finding, we believe that the unsaturated fats in pumpkin seeds will be better preserved by roasting at this lower temperature—160-170°F (about 75°C)—and that you will still be delighted by the aromas and flavors of the roasted seeds.

How to Enjoy

A Few Quick Serving Ideas

  • Add pumpkin seeds to healthy sautéed vegetables.
  • Sprinkle pumpkin seeds on top of mixed green salads.
  • Grind pumpkin seeds with fresh garlic, parsley and cilantro leaves. Mix with olive oil and lemon juice for a tasty salad dressing.
  • Add chopped pumpkin seeds to your favorite hot or cold cereal.
  • Add pumpkin seeds to your oatmeal raisin cookie or granola recipe.
  • Next time you make burgers, whether it be from vegetables, turkey or beef, add some ground pumpkin seeds.

For some of our favorite recipes, click Recipes.

Nutritional Profile

Pumpkin seeds contain a wide variety of antioxidant phytonutrients, including the phenolic acids hydroxybenzoic, caffeic, coumaric, ferulic, sinapic, protocatechuic, vanillic and syringic acid; and the lignans pinoresinol, medioresinol and lariciresinol. Pumpkins seeds also contain health-supportive phytosterols, including beta-sitosterol, sitostanol and avenasterol. Pumpkin seeds are a very good source of phosphorus, magnesium, manganese and copper. They are also a good source of other minerals including zinc and iron. In addition, pumpkin seeds are a good source of protein.

Introduction to Food Rating System Chart

In order to better help you identify foods that feature a high concentration of nutrients for the calories they contain, we created a Food Rating System. This system allows us to highlight the foods that are especially rich in particular nutrients. The following chart shows the nutrients for which this food is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the food doesn’t contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this food’s in-depth nutritional profile that includes values for dozens of nutrients – not just the ones rated as excellent, very good, or good – please use the link below the chart.) To read this chart accurately, you’ll need to glance up in the top left corner where you will find the name of the food and the serving size we used to calculate the food’s nutrient composition. This serving size will tell you how much of the food you need to eat to obtain the amount of nutrients found in the chart. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this food and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration’s “Reference Values for Nutrition Labeling.” Read more background information and details of our rating system.

Pumpkin Seeds, dried, shelled
0.25 cup
32.25 grams Calories: 180
GI: low
Nutrient Amount DRI/DV
World’s Healthiest
Foods Rating
manganese 1.47 mg 64 6.4 very good
phosphorus 397.64 mg 57 5.7 very good
copper 0.43 mg 48 4.8 very good
magnesium 190.92 mg 45 4.5 very good
zinc 2.52 mg 23 2.3 good
protein 9.75 g 20 1.9 good
iron 2.84 mg 16 1.6 good

In-Depth Nutritional Profile

In addition to the nutrients highlighted in our ratings chart, here is an in-depth nutritional profile for Pumpkin seeds. This profile includes information on a full array of nutrients, including carbohydrates, sugar, soluble and insoluble fiber, sodium, vitamins, minerals, fatty acids, amino acids and more.

  • Applequist WL, Avula B, Schaneberg BT et el. Comparative fatty acid content of seeds of four Cucurbita species grown in a common (shared) garden. Journal of Food Composition and Analysis, Volume 19, Issues 6—7, September—November 2006, Pages 606-611.
  • Butinar B, Bucar-Miklavcic M, Mariani C et al. New vitamin E isomers (gamma-tocomonoenol and alpha-tocomonoenol) in seeds, roasted seeds and roasted seed oil from the Slovenian pumpkin variety ‘Slovenska golica’. Food Chemistry, Volume 128, Issue 2, 15 September 2011, Pages 505-512.
  • Glew RH, Glew RS, Chuang LT et al. Amino acid, mineral and fatty acid content of pumpkin seeds (Cucurbita spp) and Cyperus esculentus nuts in the Republic of Niger. Plant Foods Hum Nutr. 2006 Jun;61(2):51-6.
  • Krimer-Malesevic V, Madarev-Popovic S, Vastag Z et al. Chapter 109 – Phenolic Acids in Pumpkin (Cucurbita pepo L.) Seeds. Nuts and Seeds in Health and Disease Prevention, 2011, Pages 925-932.
  • Li T, Ito A, Chen X, Long C et al. Usefulness of pumpkin seeds combined with areca nut extract in community-based treatment of human taeniasis in northwest Sichuan Province, China. Acta Trop. 2012 Nov;124(2):152-7. Epub 2012 Aug 11.
  • Makni M, Fetoui H, Gargouri NK et al. Antidiabetic effect of flax and pumpkin seed mixture powder: effect on hyperlipidemia and antioxidant status in alloxan diabetic rats. Journal of Diabetes and its Complications, Volume 25, Issue 5, September—October 2011, Pages 339-345.
  • Makni M, Sefi M, Fetoui H et al. Flax and Pumpkin seeds mixture ameliorates diabetic nephropathy in rats. Food and Chemical Toxicology, Volume 48, Issues 8—9, August—September 2010, Pages 2407-2412.
  • Ovca A, van Elteren JT, Falnoga I et al. Speciation of zinc in pumpkin seeds (Cucurbita pepo) and degradation of its species in the human digestive tract. Food Chemistry, Volume 128, Issue 4, 15 October 2011, Pages 839-846.
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Pumpkin Seeds

About Pumpkin Seeds (Pepitas)

Pumpkin seeds are commonly referred to as pepitas, which is Spanish for “little squash seeds.” Historically, pumpkin seeds were revered among Native Americans and used for both dietary and medicinal purposes; in fact, there is evidence to suggest that pumpkin-like seeds were domesticated as far back as 10,000 BC in Mexico. Today, pumpkin seeds have a wide range of culinary applications; they are a critical ingredient to the Mexican sauces mole and pipián, and pumpkin seed oil is commonly used in European cuisine. The smooth nutty taste and rich nutrient profile of pumpkin seeds also makes them a popular packaged snack in the United States.

Health Benefits of Pumpkin Seeds

  1. A Healthy Snack: Pumpkin seeds are a rich source of protein, dietary fiber, iron, potassium, and other nutrients. A one-ounce serving of pumpkin seeds contains nearly 20% of the Daily Value (DV) for magnesium and zinc, and 10% of the DV for copper. Magnesium supports cardiovascular health and the formation of strong bones, while zinc plays an important role in supporting the immune system. Copper helps maintain a healthy inflammatory response and supports the production of oxygen-rich blood cells.
  2. Cholesterol-Lowering: Pumpkin seeds are a naturally rich food source of phytosterols, compounds that have been linked to reducing LDL “bad” cholesterol levels. Phytosterols naturally occur in certain foods, including pumpkin seeds. A 2005 study published in the Journal of Agricultural Food Chemistry found that pumpkin seeds had one of the top three highest phytosterol contents among nuts and seeds in the United States.
  3. Alkaline-Forming: To maintain balanced pH levels in your body, it is recommended that the diet consist of 70-80% alkaline-forming foods and 20-30% acid-forming foods. Pumpkin seeds are the only seeds that are alkaline-forming, making them an excellent addition to overly acidic diets. Studies indicate that consuming alkaline-forming foods may benefit cardiovascular health, maintain strong bones, and enhance brain function.
  4. Regulate Blood Sugar Levels: Consuming pumpkin seeds may help control insulin levels. A 2010 study published in the Journal of Diabetes and Its Complications found that a diet supplemented with pumpkin seed and flax mixture improved blood sugar regulation and antioxidant activity in diabetic rats.

Uses of Pumpkin Seeds

1) Add crunch to an ordinary salad with a handful of roasted pepitas.

2) Liven up a soup or stew with the addition of crunchy pumpkin seeds.

3) Mix them into a granola or trail mix for a nutrient boost.

4) Use them to add a delightful texture to a homemade rice pudding.

5) Baked goods and cookies can benefit from a crunchy cluster of crumbled pepitas.

6) Stir them into oatmeal and cereals for added flavor.

7) Whip up a pumpkin seed brittle by combining the kernels with sugar and honey.

8) Toss pepitas in the food processor to create a creamy and delicious pumpkin seed butter.

9) Sprinkle pepitas on top of chicken and veggie dishes for a finishing touch.

10) Any of our pumpkin seed varieties make a healthy and tasty snack just as they are!

Pumpkin Seeds Storage

For maximum freshness, store pumpkin seeds in a cool, dry place such as a pantry for up to one month. If the pumpkin seeds haven’t been consumed within this timeframe, store them in the refrigerator, where they can be kept for up to two months. If you plan to keep the seeds for longer, transfer the original package to a heavy duty freezer bag and store them in the freezer for up to six months.

Pumpkin Seeds (Pepitas) Shelled Roasted (Salted)

Pumpkin Seeds (Pepitas) Roasted Salted (No Shell)

Our roasted salted pumpkin seeds are a nutrient-dense treat bursting with delicious, nutty flavor. We whip up this mouthwatering snack by first sourcing the finest pepita seeds from China to ensure premium quality. We then carefully shell them, followed by a nice roast and a light touch of salt to tease out the flavor. Whether you snack on these delicious seeds with breakfast, during your lunch break, or just before bed, you’ll love the irresistibly fresh crunch made possible by our superior packaging. And your body will relish the healthy nutrients too! In every bite, you’re served with minerals, vitamins, antioxidants, heart-friendly fats and digestion-boosting fiber. This rich offering of nutrients is what has made this treat a delicacy in many parts of the world and a staple in South America.

Enjoy Shelled Roasted Salted Pepitas in Your Snacks

Salted roasted pepitas that are not in their shell make an easy topping for just about any snack. You also get a healthy dose of protein when you pop these seeds onto any of your usual favorite treats. You may want to try them with:

  • Pumpkin Muffins: Prepare muffins using your favorite recipe, and add salted roasted pumpkin seeds not in shell. You will love the salty contrast to the sweet muffin.
  • Yogurt: Love greek yogurt? Create a parfait with layers of yogurt, strawberries and our seeds. This makes an excellent after-school snack.
  • Trail Mix: Add in some yogurt-covered raisins, dried apricots and peanuts, and you have an energy-packed combination that will power you through hiking, biking or just an afternoon at the office.

1. Mineral Rich: A 100-gram serving of pepita seeds provides a recommended daily intake of 198% manganese, 176% phosphorous, 149% copper, 148% magnesium, 110% iron, and 76% phosphorous. These minerals are involved in bone formation, red blood cell production, metabolism of fats and blood pressure control.

2. Lower Cholesterol: Pumpkin seed kernels are a good source of monounsaturated fatty acids, which contribute toward improved cardiovascular health. According to the Adventist Health Study, these fatty acids lower levels of LDL (bad) cholesterol while raising those of HDL (good) cholesterol.

3. Skin Health: The rich serving of vitamin E makes pepitas good for your skin. 100 grams contains 237% of the recommended daily intake of this powerful antioxidant. It prevents the skin from damage by free radicals, with the zinc serving reducing the appearance of scars caused by acne.

4. Digestive Health: About 6% of roasted salted pumpkin seeds bulk is comprised of fiber. This nutrient promotes smooth movement of food in the gut, preventing conditions such as bloating, constipation and colitis.

Buy Shelled Roasted Salted Pumpkin Seeds Online

Alongside our premium quality and freshness, we pride ourselves in the friendliest customer service that makes us the best source to buy salted roasted pumpkin seeds online. When you spend at least $60 on our merchandise, you get free shipping, too. Contact us today.

10 Pumpkin Seed Recipes

10 Best Pumpkin Seed Recipes

Fall is in full swing here and now is the perfect time to purchase pumpkins. This last weekend was very nice and sunny outside. I set out on Sunday to visit a few local farms and pick up my seasonal fall favorites. I just love fresh apple cider this time of year. Also, I can’t resist picking out a fresh apple pie or two.

When I went out on the field to pick the best pumpkins from the crop, I discovered from a local that in order to make fresh pumpkin pie, you need a “pumpkin pie” pumpkin. So begun my journey searching for the best pumpkins. Here are my picks for the season.

** Note that there are three different sizes. The only medium pumpkin {front, left} in the picture is the pumpkin that is needed for pumpkin pie.

I picked up 8 pumpkins from the pumpkin patch. Also, a few gourds, squash, small pumpkins, pumpkin pie pumpkins and corn. The pumpkins were taken to a friend’s house where we carved them. We used cookie cutter shapes and applied pressure to the hammer to make designs once they were gutted. The seeds were washed and oven dried. We made about 12 batches of pumpkin seeds.

The pumpkins are on the porch. At night I light tea candles inside the pumpkins. Also, to preserve the pumpkins from rotting faster, I use a mixture of 2 parts water and 1 part bleach. The pumpkins are sprayed daily with the mixture to ensure that they last as long as possible outside.

Preparing Pumpkin Seeds from Scratch Using a Fresh Pumpkin

Choosing a pumpkin

  1. You can use the seeds from either a carving pumpkin or a pie pumpkin, but avoid seeds from decorative white pumpkins. For 1 cup of seeds, purchase a 10- to 14-pound pumpkin. Smaller seeds work best; larger seeds tend to pop in the oven and get tough.

Removing the Seeds

  1. After you have the pumpkin picked out, lay news paper down for a work area. Then, cut a hole in the top of the pumpkin. For smaller pumpkins the pumpkin can be sliced in half. Use the pumpkin stem as the handle to finish removing the top. Next, use a long handle spoon to scoop the gut and seeds out or your hands.
    Rise the seeds under running water until all the guts and strings are washed off. Drain and pat with a paper towel until dry.

Drying the Seeds

  1. Use a baking sheet that is lined with parchment paper or foil. Heat the oven to 350 degrees F. Allow the seeds to dry out in the oven for 1 hour. The seeds can be dried at room temperature for 24-48 hours instead of oven drying. **This step needs to be completed before continuing to the below recipes**

Pumpkin seeds are so versatile you can eat them for breakfast, lunch, snacks and dinner.

Cinnamon Maple Pumpkin Seeds

  • 1 c of roasted, unsalted pumpkin seeds
  • 1 tbsp cinnamon
  • 1/4 tsp nutmeg
  • 1 pinch of allspice
  • 1/4 tsp vanilla extract
  • 1/2 tsp salt
  • 1 tsp pure maple syrup


  1. Preheat your oven to 300-350 degrees and line a baking pan with foil. Spray the foil with non-stick spray.
  2. In a bowl, combine the pumpkin seeds, cinnamon, nutmeg, allspice, vanilla, salt and maple syrup and toss to coat. Spread the nuts onto the baking pan and bake at 350 degrees for 10 minutes or until lightly browned. Watch to make sure they don’t burn because every oven is different.
  3. Let the seeds cool before removing from pan and store in an air-tight container.

Traditional Pumpkin Seeds

  • 2 cups pumpkin seeds, washed
  • 1 tablespoon olive oil
  • 1/2 tsp salt, more or less to taste
  • 1/2 freshly ground pepper – peppercorn is also great to use


  1. Preheat oven to 300*F.
  2. Line cookie sheet with foil or parchment paper.
  3. Combine all ingredients and spread in a single layer on prepared sheet pan.
  4. Bake for 20 minutes, mixing seed mixture after 10 minutes.
  5. Seeds should be golden and crunchy. Bake longer if needed
    **Store in an air tight container for up to 3 months.


If you love ranch seasoning, try these seasoned ranch pumpkin seeds –

  • Ranch powder
  • Melted butter
  • pumpkin seeds
  • mustard powder
  • Paprika
  • Parmesan cheese

DIRECTIONS – Get the full directions to make Ranch Pumpkin Seeds here.

Pumpkin Pie Spice Seeds

  • 2 cups pumpkin seeds
  • 1 Tbsp olive oil
  • 2 ½ Tbsp brown sugar
  • 2 tsp pumpkin pie spice
  • 1/2 tsp fine salt


  1. Preheat oven to 300*F. Line cookie sheet with foil or parchment paper.
  2. Combine all ingredients and mix. Spread in a single layer on prepared sheet pan.
  3. Bake for 20 minutes, mixing mixture after 10 minutes.
  4. Seeds should be golden and crunchy. Bake longer if needed.
    **Seeds can be stored for up to 3 months in an air tight container.

Pumpkin Pie Spice

Chocolate Pumpkin Seeds

  • 2 cups pumpkin seeds
  • 2 Tbsp honey
  • 1 Tbsp natural unsweetened cocoa
  • 2 tsp cinnamon
  • 1 tsp sea salt or table salt
  • 2 Tbsp olive oil


  1. Preheat oven to 350 degrees.
  2. Spread out the pumpkin seeds on a parchment lined baking sheet, and toast them in the oven for 3-4 minutes.
  3. In a small mixing bowl, combine the honey, cocoa, cinnamon, sea salt, and oil.
  4. Add the toasted pumpkin seeds to the bowl, and stir to coat them.
  5. Spread the pumpkin seeds out on a parchment lined baking sheet, and bake for 12-13 minutes.

Honey Roasted Pumpkin Seeds

  • 2 1/2 cups pumpkin seeds 1 tablespoon butter, melted
  • 1 1/2 tablespoons honey
  • 1 teaspoon brown sugar
  • 1/2 teaspoon smoked salt
  • kosher salt for sprinkling


  1. In a large mixing bowl, mix butter, honey, brown sugar and smoked salt until well combined,
    Add pumpkin seeds to mixing bowl and mix well until all of the seeds are thoroughly coated.
  2. Grease cookie sheet with butter and spread pumpkin seeds in a single layer. Sprinkle with a little more salt.
    Bake pumpkin seeds until brown and crispy, stirring every 10 minutes or so. (Confession: it said online this would take anywhere from 20 to 60 minutes. I got impatient after 40 and turned the heat up to 275 (with the pumpkin seeds still in the oven) and they were done in 10 after that)
  3. Remove from oven, sprinkle with a teensy bit more salt, stir, cool on the pan and enjoy.
    Store in an airtight container up to a week, but I bet they won’t last too long.
  4. The salt and sweetness can be to taste. These were mild flavored, but I liked them that way. For more flavor, up the honey before the brown sugar and add in a little more smoked salt.


Sweet and salty roasted pumpkin seeds. A candied, crunchy version with bacon, bacon salt and real maple syrup.

Maple Bacon Pumpkin Seeds RECIPE

  • Bacon
  • Bacon grease
  • maple syrup
  • pumpkin seeds
  • salt

DIRECTIONS – Get the directions and full ingredients list here.

Vanilla Nutmeg Pumpkin Seeds

  • 1 ½ cups dried pumpkin seeds
  • 1 Tbsp butter
  • ½ tsp vanilla extract
  • 1 ½ tsp white sugar
  • 1 ½ tsp light brown sugar
  • ¼ tsp nutmeg
  • 1/8 – ½ tsp salt


  1. Preheat your oven to 300 degrees.
  2. Melt the butter in a dish. Mix in the vanilla.
  3. Pour the butter and vanilla into a bowl containing the seeds and mix well.
  4. Add in 1 teaspoon white sugar, 1 teaspoon brown sugar, the nutmeg, & the salt.
  5. Spread seeds onto a foil covered cookie sheet.
  6. Bake for 10 minutes, remove seeds, stir, & place back in oven.
  7. Mix the remaining 1/2 teaspoon of each sugar together in a bowl.
  8. After the seeds have baked for 20 minutes, remove from the oven, stir, and sprinkle the extra sugar over the seeds.
  9. Bake for 10 more minutes or until seeds are brown and crispy (about 30 minutes total).
    **Second batch will cook faster due to the sugar mixture left over

Honey Sriracha Roasted Pumpkin Seeds

  • 1 cup pumpkin seeds
  • 1 tablespoon sriracha
  • 1 tablespoon honey
  • 1/4 teaspoon pimenton (smoked paprika)
  • 1/4 teaspoon ginger powder
  • 1/8 teaspoon cumin
  • 1/4 teaspoon salt
  • a couple of drops of apple cider vinegar
  • 1/4 teaspoon olive oil


  1. Preheat oven 300°F
  2. Spread out seeds on a parchment-lined baking sheet. Bake for 15-20 minutes, or until golden.
  3. Meanwhile, whisk together the remaining ingredients in a medium bowl. Pour the hot seeds into the sriracha mixture and stir to coat well.
  4. Return the seeds to the baking sheet, spreading them out as best you can – they’ll be sticky. Bake for 5-10 additional minutes to caramelize the sauce on the seeds.
  5. Remove from the oven and cool.
  6. If not consuming immediately, spread out the seeds on a cooled baking sheet and allow to set up a bit before packaging. (Otherwise, they’ll tend to stick together in all of their caramelized goodness.)

Everything Pumpkin Seeds

  • 1 ½ cups dried pumpkin seeds
  • 1 Tbsp butter
  • 1 Tbsp olive oil
  • ½ tsp salt
  • 1/4 tsp garlic powder
  • ¼ tsp onion powder
  • ½ tsp fresh cracked pepper


  1. Preheat your oven to 300 degrees.
  2. Melt the butter in a dish. Mix in the olive oil.
  3. Pour the butter and oil into a bowl containing the seeds and mix well.
  4. Add in the salt, pepper, onion & garlic powder.
  5. Spread seeds onto a foil covered cookie sheet.
  6. Bake for 10 minutes, remove seeds, stir, & place back in oven.
  7. Repeat this until the seeds are brown and crispy (about 40 minutes).

Jalapeno Pumpkin Seeds

  • 1 ½ cups pumpkin seeds, cleaned & dried
  • 3 jalapeño peppers, sliced
  • 3 Tbsp olive oil
  • Salt and paprika to taste


  1. If pumpkin seeds are rinsed and have dried over night, skip to the next step. If pumpkin seeds were bought from the store, skip to the next step. Rinse pumpkin seeds under cold water, pat the seeds dry with a paper towel and transfer to a baking sheet to dry overnight. The seeds should be somewhat dry to begin the next day.
  2. Preheat the oven to 350°F
    If you haven’t already, spread pumpkin seeds out on a rimmed baking sheet.
  3. Add olive oil and sea salt and stir pumpkin seeds with your hands to combine.
  4. Lay slices of jalapeno peppers on top of seeds.
  5. Sprinkle paprika over the top of everything, generously.
  6. Bake for 10 minutes.
  7. Use a spatula to mix mixture of seeds. Bake for another 5 minutes.
  8. Move mixture around some more and bake for a final 5 minutes.
  9. Remove tray from oven and let everything rest for 15-30 minutes
    **pumpkin seeds can be stored in an air tight container for up to 3 months.

Maple Chili Powder Pumpkin Seeds

  • 2 cups pumpkin seeds
  • 1 Tbsp olive oil
  • 2 Tbsp pure maple syrup
  • ½ tsp chili powder
  • ½ tsp ground cumin
  • ½ tsp salt


  1. Preheat oven to 300 degrees F. Line a cookie sheet with foil or parchment paper.
  2. Combine all ingredients and spread in a single layer on prepared sheet pan.
  3. Bake for 20 minutes, mixing mixture after 10 minutes. Seeds should be golden and crunchy.


For other great recipes and to view the above images with the recipes visit these bloggers below:

Image Credits: By me and Heathlyvoyage Paleoporn Cherryteacakes Ohsheglows Wholefoodsmarket


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