Carving or roasting a pumpkin this fall? Don’t throw away those seeds! With a little know-how you can turn them into a tasty and nutritious snack.

Health Benefits

Pumpkin seeds pack a nutritious punch. They are high in fiber, zinc, magnesium and iron. They are an excellent source of plant-based omega-3 fatty acids. Pumpkin seeds are also low in carbs and a good source of protein.

How to Use Roasted Pumpkin Seeds

Pumpkin seeds are delicious snack all on their own or added to trail mix, granola or salads. Use them as a topping for soups, yogurt or oatmeal for a satisfying crunch. Tip for the cook: Pumpkin isn’t the only winter squash with roast-worthy seeds. Try cooking the seeds of butternut, spaghetti and acorn squash for a crunchy treat.

How to Season

Pumpkin seeds can be seasoned with a variety of savory or sweet flavor combinations. Experiment with your favorite low sodium spice mix or try one of the suggestions listed below.

Maple Pumpkin Pie-Spiced Pumpkin Seeds

2 teaspoons maple syrup
1 ¼ teaspoon pumpkin pie spice
Pinch of salt

Tex-Mex Pumpkin Seeds

½ teaspoon chili powder
½ teaspoon garlic powder
¼ teaspoon cumin powder
Pinch of salt

Alternative Seasoning Suggestions

Garam masala and turmeric
Cinnamon and brown sugar
Curry powder
Honey, cayenne and garlic powder
Salt and pepper
Italian seasoning
5 spice powder
Cajun seasoning
Jerk seasoning
Honey and chipotle powder
Poultry seasoning
Smoked paprika and garlic powder

How to Clean Pumpkin Seeds

  1. Scoop seeds from pumpkin leaving behind as much of the stringy “guts” as possible.

  1. Add seeds to a large bowl of water. Swish seeds around to clean off as much as possible.
  2. Let sit until seeds float and guts sinks to the bottom.

  1. With a slotted spoon, remove cleaned seeds to a kitchen towel and blot away as much moisture as possible. The drier the seeds are before cooking the crisper they will be once roasted. Alternatively, spread plain seeds out on a baking pan and bake for 2 minutes to assist with drying.

Basic Roasted Pumpkin Seed Recipe


1 cup cleaned and thoroughly dried whole pumpkin seeds
2 teaspoons olive oil
Pinch of salt, optional


  1. Position baking rack in the center of the oven and preheat oven to 325°. Line a baking sheet with parchment paper and set aside.
  2. In a bowl, toss seeds with 2 teaspoons olive oil, any additional seasoning and an optional pinch of salt. Spread seeds evenly over parchment paper and roast in the oven for 20 to 30 minutes, stirring every 10 minutes until golden brown. Seeds can go from brown to burned quickly so keep a close eye on them starting at 20 minutes.

  1. Remove from oven and allow to cool before eating. Pumpkin seeds will become more crisp as they cool. Make sure they are completely cooled before storing in an airtight container.

Servings: 4
Serving size: ¼ cup


Calories 91 Total Fat 5 g
Saturated Fat 1 g Monounsaturated Fat 3 g
Polyunsaturated Fat 2 g Trans Fat 0 g
Cholesterol 0 mg Sodium 3 mg
Potassium 147 mg Total Carbohydrate 9 g
Dietary Fiber 3 g Sugars 0 g
Protein 3 g

See more of the fresh, fun and healthy recipes on our Wellness blog.