The Only Roasted Pumpkin Seed Recipe You’ll Ever Need

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Roasted pumpkin seeds are the perfect snack to make after carving pumpkins this fall. In our complete guide to how to roast pumpkin seeds, we share all of the info you need—from our foolproof way to clean pumpkin seeds to 7 different seasoning combinations, including sweet and savory options.

By
Carolyn Casner
Carolyn Casner

Carolyn Casner is a longtime recipe tester and contributor for EatingWell. Over the years, she has tested and developed hundreds of recipes for the magazine and website.

EatingWell's Editorial Guidelines
Updated on October 5, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
Emily Lachtrupp Headshot
Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
a recipe photo of the Roasted Pumpkin Seeds
Credit:

Carson Downing
Active Time:
10 mins
Total Time:
40 mins
Servings:
8
Nutrition Profile:
No Added Sugar Gut Healthy Sesame-Free Diabetes-Friendly Nut-Free Dairy-Free Soy-Free High-Fiber Vegetarian Gluten-Free
  • Roasted pumpkin seeds are high in fiber and protein, making them a healthy snack choice.
  • Egg white helps the seasonings stick better for more flavorful and evenly coated seeds.
  • Choose from seven delicious seasoning combinations to customize your snack.

Roasting pumpkin seeds might be our favorite part of pumpkin carving! Pumpkin seeds are packed with fiber, protein and magnesium, so they make a great healthy snack. It’s also easy to customize them with different seasonings so you can enjoy endless flavors—or keep things on the simple side with just a sprinkle of salt. Keep reading to learn how easy it is to make roasted pumpkin seeds, plus some inspiration on some tasty seasoning variations!

Where to Get Pumpkin Seeds

There are two options for getting your pumpkin seeds: carving a pumpkin or purchasing the seeds. If you’re already engaging in fall festivities by carving pumpkins, then you might as well roast the seeds and enjoy a tasty snack! Otherwise, you can find shelled pumpkin seeds at your local grocery store and just skip cleaning the seeds in Step 2.

How to Clean Pumpkin Seeds

Once you’ve carved your pumpkin, you’re left with a pile of seeds that are covered with stringy pumpkin flesh. Luckily, it’s easy to clean them off. Remove as much flesh as possible before adding the seeds to a bowl of water. The seeds will float to the surface and the pumpkin flesh will sink, and you can then remove them using a slotted spoon. Use a paper towel to pat the seeds dry.

Seasoning and Roasting Pumpkin Seeds

Picking a flavor might be the trickiest part of this recipe—there are so many delicious options to choose from! Once you’ve decided on a seasoning, preheat your oven to 300°F. Spread the pumpkin seeds in an even layer on the parchment-lined baking sheet and bake for 40 minutes. While they’re baking, combine 1 egg white with 1 teaspoon salt for every 2 cups pumpkin seeds; beat until frothy, then mix in your seasoning of choice. (An egg white helps the seasonings stick better.) Stir in the toasted pumpkin seeds, spread back onto the baking sheet and pop back into the oven until they’re lightly browned, 10 to 15 minutes more. Let cool for 10 minutes. Then you’re free to enjoy! 

7 Seasoning Combos to Try

A good rule of thumb is to beat 1 large egg white with 1 teaspoon salt for every 2 cups of pumpkin seeds. Then stir in one of the following combinations:

  1. 4 teaspoons spice blend, like everything bagel seasoning, Old Bay, za’atar and/or curry powder  
  2. ½ teaspoon light brown sugar, ¼ teaspoon ground cinnamon and a pinch of cayenne pepper
  3. ⅓ cup grated Parmesan cheese and 1 teaspoon garlic powder 
  4. 1 teaspoon each ground ancho (or chipotle) chile pepper and ground cumin and ½ teaspoon garlic powder
  5. ¼ cup ranch dressing mix
  6. 2 teaspoons nutritional yeast and 1 teaspoon onion powder
  7. 2 teaspoons smoked paprika and 1 teaspoon each garlic powder and dried oregano
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Ingredients

Original recipe (1X) yields 8 servings

  • 2 cups pumpkin seeds

  • 1 large egg white, beaten until frothy

  • 1 teaspoon salt

  • Seasoning (optional; see above)

Directions

  1. Preheat oven to 300°F. Line a large rimmed baking sheet with parchment paper.

  2. Fill a large bowl half-full with water. Add 2 cups pumpkin seeds to the water; swish with your hands to remove any excess pumpkin flesh, which should sink to the bottom of the bowl. Use a slotted spoon to remove the seeds from the bowl; pat them dry with a paper towel.

    cleaning pumpkin seeds

  3. Spread the pumpkin seeds in an even layer on the prepared baking sheet. Bake, stirring once, until starting to brown, about 40 minutes.

    pouring pumpkin seeds on a roasting pan

  4. Meanwhile, mix 1 large egg white, 1 teaspoon salt and seasoning (if using) in a medium bowl.

  5. Carefully add the pumpkin seeds to the egg white mixture. Stir well to combine. Spread the seeds in a single layer on the baking sheet. Bake until light brown, about 15 minutes more. Let cool for 10 minutes before serving.

Frequently Asked Questions

  • What’s the difference between pepitas and pumpkin seeds?

    Pepitas are also pumpkin seeds, however, they are green and have no shells. They are found in certain varieties of pumpkins, like oilseed or Styrian pumpkins.

  • Do you have to let pumpkin seeds dry before roasting?

    It is recommended that you dry pumpkin seeds before roasting to ensure they get a crisp and crunchy texture.

  • Is it safe to eat the shells of roasted pumpkin seeds?

    Yes, the shells are safe to consume. Removing the shells is time-consuming and not necessary to do before roasting them.

  • What are some of the health benefits of pumpkin seeds?

    Pumpkin seeds are high in healthy fats, protein and fiber. They also contain antioxidants, which can help decrease the risk of chronic diseases like heart disease.

  • How long can I store roasted pumpkin seeds?

    You can store roasted pumpkin seeds in an airtight container for up to 3 days.

EatingWell.com, October 2024

Nutrition Facts (per serving)

80 Calories
4g Fat
9g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 8
Serving Size ¼ cup
Calories 80
% Daily Value *
Total Carbohydrate 9g 3%
Dietary Fiber 3g 11%
Total Sugars 0g
Protein 4g 8%
Total Fat 4g 5%
Saturated Fat 1g 4%
Cholesterol 23mg 8%
Vitamin A 10µg
Vitamin C 0mg 0%
Vitamin D 0µg
Vitamin E 0mg 0%
Folate 4µg
Vitamin K 0µg
Sodium 276mg 12%
Calcium 12mg 1%
Iron 1mg 4%
Magnesium 43mg 10%
Potassium 156mg 3%
Zinc 2mg 16%
Vitamin B12 0µg
Omega 3 0g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Katie Parker
Katie Parker

Katie Parker worked for the former Meredith Corporation for 13 years as a writer, editor and editorial director specializing in data-driven narratives.

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and
Camryn Alexa Wimberly
Camryn Wimberly
Camryn Alexa Wimberly
Camryn Wimberly is EatingWell's Editorial Fellow. As a food and mental health blogger, Camryn explores how food and cooking can help improve mental health and also be an avenue to connect with one's culture and heritage.
EatingWell's Editorial Guidelines