Making roasted pumpkin seeds is a joyful family tradition in our home and a wonderful way to involve kids in the kitchen. Scooping the pulp and seeds out of a pumpkin, then separating and cleaning the seeds, is surprisingly entertaining and builds fine motor and sensory skills for little ones. The prep takes about 30 minutes, and they roast for 20 minutes, so you’ll have fresh, crunchy seeds in under an hour.
We’re a house divided when it comes to flavor: my husband and I prefer lightly salted seeds, while the kids usually reach for the sweet version. This year’s giant pumpkin gave us plenty to make both. Below are clear, step-by-step instructions for preparing sweet and salty roasted pumpkin seeds.
How to Make Sweet & Salty Roasted Pumpkin Seeds
Ingredients and equipment:
- 1 1/2 cups pumpkin seeds (raw, cleaned)
- 2 tbsp olive oil
- 1/2 tsp salt
- 1 tbsp maple syrup
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp ginger
- small mixing bowls
- colander
- paper towels
- baking sheet
Begin by preheating your oven to 275°F (135°C). Scoop the seeds from the pumpkin with a spoon or scooper, or let kids dig in with clean hands—it’s more fun that way.
Step 1: Place the seeds in a small mixing bowl.
Step 2: Remove as much pulp as possible, then transfer the seeds to a colander and rinse under running water for about a minute to dislodge remaining strings.
Step 3: Spread paper towels on a baking sheet and pat the seeds dry. Let them sit for about 20 minutes to air-dry further so they roast evenly.
Step 4: Prepare the flavor mixes. In one bowl whisk maple syrup with cinnamon, nutmeg, and ginger for the sweet mix. In another bowl combine olive oil and salt for the savory mix.
Step 5: Divide the dry seeds: place 1/2 cup of seeds into a resealable plastic bag with the sweet mixture, seal, and shake until the seeds are well coated. Place the remaining 1 cup of seeds into a second bag with the salty mixture, seal, and shake to coat.
Step 6: Spread both batches on a baking sheet in a single layer and roast for about 20 minutes, stirring once or twice so they brown evenly.
Step 7: Remove from the oven, let cool for 10 minutes, then enjoy.
Tips for separating pulp from seeds
- Use your fingers to pull off as much pulp as possible before washing.
- If seeds are still clingy, place them in a bowl of water and swish them by hand; pulp will float and separate from the seeds.
- Rinse in a colander under running water for a final clean.
Adjusting the recipe
If more people prefer sweet seeds, scale the sweet mix to 2 tbsp maple syrup for 1 cup of seeds while keeping the spices the same. To halve the salty batch, use 1 tbsp olive oil and 1/4 tsp salt for 1/2 cup of seeds.
If you try this recipe, please rate it below!
Roasted Pumpkin Seeds – Printable Recipe
Sweet & Salty Roasted Pumpkin Seeds
This recipe is gluten free, dairy free and free from the top 8 most common allergens. It makes five servings.
Snack
American
how to roast pumpkin seeds, roasted pumpkin seeds
Ingredients
Salty Pumpkin Seeds
- 1 cup pumpkin seeds
- 2 tbsp olive oil
- 1/2 tsp salt
Sweet Pumpkin Seeds
- 1 tbsp maple syrup
- 1/2 cup pumpkin seeds
- 1/2 tsp cinnamon
- 1/4 tsp nutmeg
- 1/4 tsp ginger
Instructions
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Preheat your oven to 275 degrees.
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Scoop the pumpkin seeds out of the pumpkin. You can use an ice cream or melon scooper, or let kids use washed hands for extra fun.
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Place the seeds in a small mixing bowl.
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After removing most pulp, transfer seeds to a colander and rinse under water for about one minute to remove remaining bits.
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Line a baking sheet with paper towels and pat seeds dry.
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Allow seeds to dry for 20 minutes to ensure even roasting.
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Mix olive oil and salt in one bowl for the salty batch and set aside.
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Mix maple syrup, cinnamon, nutmeg, and ginger in another bowl for the sweet batch and set aside.
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Place each batch of seeds with its seasoning in a resealable bag, seal, and shake until evenly coated.
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Arrange seeds in a single layer on a baking sheet and roast for 20 minutes, stirring once or twice for even browning.
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Remove from oven, let cool for about 10 minutes, then serve.
Recipe Notes
Tips to separate pulp from seeds: pull off as much pulp as possible with your fingers before washing. If seeds still have pulp attached, fill the bowl with water and swirl the seeds; the pulp will separate and float. A final rinse in a colander removes remaining bits.
Reversing the recipe: Prefer more sweet seeds? Use 2 tbsp maple syrup for 1 cup of seeds and keep the spices the same. To halve the salty batch, use 1 tbsp olive oil and 1/4 tsp salt for 1/2 cup of seeds.
Hungry for More Pumpkin Recipes? Try these:
- Gluten Free Pumpkin Pie Pancakes
- Gluten Free Pumpkin Muffins
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