Roasting pumpkin seeds is one of our favorite parts of pumpkin carving!
According to EatingWell, these seeds are rich in fiber, protein, and magnesium, making them a nutritious snack. They’re also easy to customize with seasonings, allowing for endless flavor combinations — or simply enjoy them with a bit of salt.
Read on to discover just how easy it is to make roasted pumpkin seeds and explore some tasty seasoning ideas!
Where to Find Pumpkin Seeds
You have two options: scoop them from a pumpkin or buy them.
If you’re carving pumpkins for fall festivities, why not roast the seeds for a tasty snack? Alternatively, you can buy shelled pumpkin seeds from the store, skipping the cleaning step.
After carving your pumpkin, you’ll have seeds coated in stringy pumpkin flesh.
Fortunately, they’re easy to clean.
First, remove as much flesh as possible, then place the seeds in a bowl of water. The seeds will float while the pumpkin flesh sinks; remove the seeds using a slotted spoon and pat them dry with a paper towel.
7 Seasoning Ideas to Try
A general guideline is to beat 1 large egg white with 1 teaspoon salt for every 2 cups of pumpkin seeds, then add one of the following combinations:
4 teaspoons spice blend, like everything bagel seasoning, Old Bay, za’atar, or curry powder
½ teaspoon light brown sugar, ¼ teaspoon cinnamon, and a pinch of cayenne pepper
⅓ cup grated Parmesan and 1 teaspoon garlic powder
1 teaspoon each ground ancho (or chipotle) chili pepper, ground cumin, and ½ teaspoon garlic powder
¼ cup ranch dressing mix
2 teaspoons nutritional yeast and 1 teaspoon onion powder
2 teaspoons smoked paprika, 1 teaspoon garlic powder, and 1 teaspoon dried oregano
Ingredients
2 cups pumpkin seeds
1 large egg white, beaten until frothy
1 teaspoon salt
Seasoning of your choice (see options above)
Instructions
Preheat oven to 300°F (150°C). Line a large, rimmed baking sheet with parchment paper.
Fill a large bowl halfway with water. Add 2 cups of pumpkin seeds, then swirl to remove any extra pumpkin flesh, which should sink to the bottom. Use a slotted spoon to remove the seeds and pat dry with a paper towel.
Spread the seeds evenly on the baking sheet. Bake, stirring once, until beginning to brown, about 40 minutes.
Meanwhile, in a medium bowl, mix 1 large egg white, 1 teaspoon salt, and any chosen seasoning.
Add the pumpkin seeds to the egg white mixture, stirring well to combine. Spread in a single layer on the baking sheet. Bake until golden, about 15 minutes more. Cool for 10 minutes before serving.
Enjoy the perfect snack, customized just the way you like it!
