Sugar and Spice Roasted Pumpkin Seeds

Roasted Pumpkin Seeds With Sugar and Spice
Diana Rattray
  • Total: 35 mins
  • Prep: 5 mins
  • Cook: 30 mins
  • Servings: 8 servings

Don't throw that Halloween pumpkin away! Cook the pumpkin and freeze the purée and use it in pies, cakes, and cookies, and save the seeds for delicious snacks. This recipe for sugar and spice pumpkin seeds is a good example of how the seeds can be seasoned and baked. While basic salted pumpkin seeds are tasty, the addition of sugar and spices make them special enough for a party or gathering. Set a bowl out on a TV night and watch them disappear!

Like most seeds and nuts, pumpkin seeds are a very good source of potassium, magnesium, zinc, and calcium. The seeds are also a good source of protein—about 12 grams per cup—and unsaturated fat, including omega-3. Unshelled pumpkin seeds offer a whopping 5.2 grams of fiber per ounce, while shelled seeds contain about 1.8 grams of fiber per ounce.


  • 2 cups pumpkin seeds
  • 2 tablespoon melted butter (or vegetable oil)
  • 2 tablespoons granulated sugar
  • 2 teaspoons ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1/8 teaspoon ground allspice

Steps to Make It

  1. Gather the ingredients.

    Ingredients for sugar and spice pumpkin seeds.
    Diana Rattray
  2. Heat the oven to 300 F/150 C/Gas ). Line a large rimmed baking sheet with foil. Spray the foil-lined pan with nonstick cooking spray or brush it lightly with vegetable oil.

    Spray the foil-lined baking pan.
    Diana Rattray
  3. Rinse the pumpkin seeds and dry them with a kitchen towel. It's best to avoid paper towels because the seeds can stick to the paper.

    Pumpkin seeds are rinsed and dried.
    Diana Rattray
  4. Transfer the pumpkin seeds to a medium bowl. Add the melted butter or vegetable oil to the seeds and toss them to coat. Add the granulated sugar and spices and toss again.

  5. Spread the spiced pumpkin seeds out on the prepared foil-lined baking sheet.

    Pumpkin seeds are ready to bake.
    Diana Rattray
  6. Bake the pumpkin seeds for about 30 minutes, or until they begin to brown. Shake the pan and turn the seeds every 10 minutes. Remove the pan from the oven and let the seeds cool.

    Roasted Pumpkin Seeds With Sugar and Spices
    Diana Rattray
  7. Transfer the sugar and spice roasted pumpkin seeds to a bowl and enjoy!


  • It's easy to clean pumpkin seeds. Slice the pumpkin in half. Use a spoon to scrape out all of the seeds along with the pulp. Put them in a large colander and rinse under running water. Discard pieces of fibrous pulp. Continue rinsing and removing stringy pulp until the seeds have very little pulp clinging to them. Fill a bowl with water; add the pumpkin seeds and swish them around. The cleaned seeds should float to the top, leaving any extra pulp behind.
  • If you don't have a pumpkin or if you don't want to bother with cleaning seeds, you can find cleaned unshelled pumpkin seeds in your local supermarket or online.

Recipe Variations

  • The recipe can be prepared with raw hulled pumpkin seeds (pepitas) as well. Toss the pepitas with the butter or oil, sugar, and spices; bake for approximately 20 minutes, turning about halfway through the baking time.