Salted roasted pumpkin seeds are a simple, satisfying snack that you can prepare with minimal effort and maximum flavor. Using just a few pantry staples—pumpkin seeds, salt, oil, and optional spices—you’ll get perfectly crispy, nutty seeds infused with seasoning through a pre‑boil step. Not only are these seeds delicious, but they’re also packed with nutrients like protein, healthy fats, fiber, magnesium, zinc, and more, making them a wholesome option. Ready for warm, crunchy bites you can tweak to your taste? Let’s get roasting!

Why You’ll Love Salted Roasted Pumpkin Seeds (H2)

Flavorful and versatile: The boiling step seasons the seeds from the inside out, offering a deep, savory crunch you’ll crave.
Nutritious snack: Packed with protein, fiber, healthy fats, magnesium, iron, zinc, and antioxidants—roasted seeds support heart health, immunity, digestion, and more.
Customizable: Easily personalize with your favorite spices—from smoky paprika to pumpkin pie spice.
Great for fall: A satisfying use for leftover pumpkin seeds after carving, and a cozy, seasonal snack.

Ingredients (H2)

1½ cups (approx. 36 g) fresh whole pumpkin seeds, unseasoned
2 tsp (10 g) fine sea salt (for boiling)
2 tsp (10 ml) olive oil (or coconut or nut-based oil)
~2 tsp (≈ 4 g) spice blend of your choice (e.g., pumpkin spice, curry powder, smoked paprika, garlic powder, cumin, black pepper)

Step‑by‑Step: How to Make Salted Roasted Pumpkin Seeds (H2)

Preheat your oven to 350 °F (177 °C). Line a baking sheet with parchment paper.
Clean the seeds: place them in cold water and swish to remove pumpkin fibers.
In a medium saucepan, combine 2 cups (480 ml) of water with 2 teaspoons (10 g) of salt and bring to a boil. Add the cleaned pumpkin seeds and let them simmer for 5 minutes—this helps infuse flavor and makes the cleanup easier.
Drain and thoroughly pat the seeds dry using dishcloths or towels—this is essential for crispiness.
Drizzle the seeds with 2 teaspoons of oil, sprinkle with your favorite spices, and toss well to ensure they’re evenly coated.
Spread the seasoned seeds in a single layer on the baking sheet, making sure they’re spaced apart to promote airflow and prevent steaming.
Bake for 10 to 25 minutes, stirring at least once to promote even browning. Start checking at 10 minutes—you’re looking for a nutty aroma and golden edges.
If the seeds haven’t turned golden by the 25-minute mark, continue baking in 5-minute intervals, checking frequently to prevent burning.

Simmering the seeds in salted water enhances their flavor from within, softens the shells, and helps achieve a crispier, more delicious result.

Helpful Tips (H2)

Drying the seeds well is critical for crisp, not soggy, results.
Stirring every 5–10 minutes prevents burning and ensures even roasting.
Adjust salt to taste when tossing—start easy and add more if needed.
Spread seeds evenly—crowding leads to uneven roasting.
For extra crunch, extend baking by 5‑minute intervals, monitoring closely.

Substitutions And Variations (H2)

Oil swaps: Use coconut, avocado, or nut oils if you prefer a different flavor.
Seasoning ideas: Try salt & pepper, Cajun spice, Italian herbs with Parmesan, cinnamon sugar, Old Bay, pumpkin pie spice, smoky‑spicy blends, or maple syrup with warming spices.
Pepitas: Use hull‑less pumpkin seeds (“pepitas”) for a smoother texture and shell‑free experience.

Storage Instructions (H2)

Room Temperature: Store cooled seeds in an airtight container—keep in a cool, dark place for up to 1 week.
Refrigerator: Extend freshness up to 2 weeks in a sealed container.
Freezer: Seal in freezer bags or containers, layering in plastic or foil. Store for up to 3 months. Thaw before enjoying.

Nutritional Information (H2)

Here’s an approximate breakdown per 1‑ounce (28 g) serving (~¼ cup):

Calories: 126 kcal
Protein: 5–5.3 g
Total fat: 5.5 g (mostly unsaturated)
Carbs: 15 g (with ~5 g fiber, net carbs ≈10 g)
Minerals:
- Magnesium ~73 mg
- Iron ~0.9 mg
- Zinc ~2.9 mg

For whole roasted salted seeds (1 cup ≈ 64 g), you get:

Calories: ~285 kcal
Fats: ~12.4 g
Protein: ~11.9 g
Total carbs: ~34.4 g (net carbs ~22.6 g), fiber ~11.8 g

Health highlights: Seeds are rich in antioxidants, heart‑healthy fats, fiber, plant protein, magnesium, zinc, and tryptophan (supports sleep), making them a nutrient powerhouse when enjoyed in moderation.

Serving Suggestions (H2)

Enjoy as a crunchy snack by the handful.
Sprinkle over salads, soups, oatmeal, yogurts, or smoothie bowls.
Use as a flavorful topping for roasted vegetables or autumn bakes.
Mix into trail mix or granola for extra protein and crunch.
Add to bread or muffin batter for texture and nutrition.

Frequently Asked Questions About Salted Roasted Pumpkin Seeds (H2)

Why boil pumpkin seeds before roasting?
Boiling seeds in salted water enhances their flavor from within, softens the shells, and helps achieve a crispier, more delicious result.

Do you eat the shell?
Yes! The shell is edible and often carries the flavor. If you’d rather, you can use hulled pepitas.

How can I tell they’re done roasting?
Look for a light golden color and a nutty aroma. Taste a few to check for crunch. Larger seeds may take up to 25 min, smaller ones less.

How long do roasted seeds last?
Stored properly in airtight containers, seeds stay fresh about 1 week at room temp, up to 2 weeks in the fridge, and around 3 months in the freezer.

Are they healthy?
Absolutely—nutrient‑dense and full of healthy fats, protein, fiber, and minerals. Great for heart, digestion, immunity, and even sleep (thanks to tryptophan).

Conclusion (H2)

Thank you for trying out this recipe—I’m thrilled to share one of my favorite simple, tasty snacks with you. These salted roasted pumpkin seeds are not just delightfully crunchy and flavorful, but also packed with wholesome goodness. What I love most is how easy they are to customize—whether you go for savory spices, sweet blends, or that classic salty crunch. I hope you savor every bite of this effortless recipe and that it brings joy and nourishment to your snacking routine. Happy roasting, and thanks for being part of this food‑loving community—happy cooking and enjoy every delightful bite!

Salted Roasted Pumpkin Seeds

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Author: Lisa
Total Time: 35 minutes
Yield: About 1½ cups roasted seeds 1x

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Description

Salted roasted pumpkin seeds are a healthy, crunchy snack that’s packed with flavor and easy to customize. Boiled in salt water, then tossed with oil and spices before roasting, these seeds are perfect for fall snacking, lunchboxes, or topping your favorite dishes.

Ingredients

Scale

1½ cups (approx. 36 g) fresh whole pumpkin seeds

2 tsp (10 g) fine sea salt (for boiling)

2 tsp (10 ml) olive oil (or coconut or nut-based oil)

~2 tsp (≈ 4 g) spice blend of your choice (pumpkin spice, curry powder, smoked paprika, garlic powder, cumin, black pepper)

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Instructions

Preheat your oven to 350 °F (177 °C). Line a baking sheet with parchment paper.
Clean the seeds: place them in cold water and swish to remove pumpkin fibers.
In a medium saucepan, combine 2 cups (480 ml) of water with 2 teaspoons (10 g) of salt and bring to a boil. Add the cleaned pumpkin seeds and let them simmer for 5 minutes—this helps infuse flavor and makes the cleanup easier.
Drain and thoroughly pat the seeds dry using dishcloths or towels—this is essential for crispiness.
Drizzle the seeds with 2 teaspoons of oil, sprinkle with your favorite spices, and toss well to ensure they’re evenly coated.
Spread the seasoned seeds in a single layer on the baking sheet, making sure they’re spaced apart to promote airflow and prevent steaming.
Bake for 10 to 25 minutes, stirring at least once to promote even browning. Start checking at 10 minutes—you’re looking for a nutty aroma and golden edges.
If the seeds haven’t turned golden by the 25-minute mark, continue baking in 5-minute intervals, checking frequently to prevent burning.

Simmering the seeds in salted water enhances their flavor from within, softens the shells, and helps achieve a crispier, more delicious result.

Notes

Pat seeds dry thoroughly to ensure crispiness.

Stir seeds while roasting to prevent burning.

Extend baking by 5-minute intervals if needed.

Store in airtight container: 1 week at room temp, 2 weeks refrigerated, 3 months frozen.

Use any spice blend you like—sweet, savory, or spicy!

Prep Time: 10 minutes
Cook Time: 25 minutes
Category: Snack
Method: Roasting
Cuisine: American

Nutrition

Serving Size: ¼ cup (approx. 1 oz / 28 g)
Calories: 126 kcal
Sugar: 0.2 g
Carbohydrates: 15 g (Net Carbs ~10 g)
Protein: 5.3 g