Oven-Toasted Pumpkin Seeds

Toasted pumpkin seeds with other fall foods on table
Sara Lynn Paige / Getty Images
Prep: 10 mins
Cook: 60 mins
Total: 70 mins
Servings: 3 to 4 servings
Yield: 3 to 4 ounces
Nutrition Facts (per serving)
125 Calories
7g Fat
11g Carbs
4g Protein
Show Full Nutrition Label Hide Full Nutrition Label
Nutrition Facts
Servings: 3 to 4
Amount per serving
Calories 125
% Daily Value*
Total Fat 7g 10%
Saturated Fat 1g 6%
Cholesterol 0mg 0%
Sodium 4mg 0%
Total Carbohydrate 11g 4%
Dietary Fiber 4g 14%
Total Sugars 0g
Protein 4g
Vitamin C 0mg 0%
Calcium 12mg 1%
Iron 1mg 4%
Potassium 195mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

If you've cut open a pumpkin or two to carve a jack o'lantern, don't toss those pumpkin seeds. There is a lot you can do with those seeds. Toast or roast them in your oven in no time flat and you'll have snacks for days.

From a botanical standpoint, pumpkins are considered fruits, not vegetables, because they contain the seeds of the plant. Toasted pumpkin seeds can be salted or spiced to suit your palate. The shells are edible. You can also use this toasting method for other seeds, such as those from acorn squash and butternut squash. 


  • Pumpkin seeds from 1 pumpkin

  • 1 tablespoon olive oil, or butter or cooking spray

  • Salt​, optional

  • Garlic powder​, optional

  • Onion powder​, optional

  • Seasoned salt​, optional

  • Cayenne pepper, or other seasonings of choice​, optional

Steps to Make It

  1. Rinse the pumpkin seeds well. Use your fingers to remove all the pulp.

  2. Drain the pumpkin seeds and discard the pulp.

  3. Spread the seeds out on a cookie sheet to dry overnight.

  4. Heat the oven to 250 F.

  5. Line a baking sheet with nonstick foil.

  6. Toss the pumpkin seeds in the olive oil or butter or spray with cooking spray.

  7. Sprinkle with salt, garlic powder, onion powder, seasoned salt, cayenne pepper or your choice of seasonings. Toss to coat.

  8. Bake about 1 hour, tossing every 15 to 20 minutes, until golden brown.

  9. Cool the pumpkin seeds before eating. Store them in an airtight container at room temperature for up to 3 months or refrigerate up to 1 year.

  10. If you like your toasted pumpkin seeds extra-salty, soak them overnight in a solution of 1/4 cup salt to 2 cups of water. Dry an additional day, then proceed to step 2 above.


Pumpkin seeds are also known as "pepitas" in Spanish. If you are looking for raw or green pumpkin seeds in the grocery store, you will probably find them under that name.


  • Add pumpkin seeds to a mix of sauteed 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.
  • Grind pumpkin seeds with fresh garlic, parsley, and cilantro leaves. Mix with olive oil and lemon juice for a nutty, flavorful salad dressing.
  • Add chopped pumpkin seeds to your favorite hot or cold cereal; they are especially good with oatmeal.
  • Try them topped on plain yogurt along with some of your favorite granola.
  • 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 extra texture and flavor.