The inside of a jack-o’-lantern is a tangle of orange strings and pale, slippery seeds. Most of it ends up in the trash, but the seeds are worth saving. Learning how to roast pumpkin seeds takes one evening and a sheet pan, and the result is a crisp, salty snack for the rest of the week. The method below follows University of Illinois Extension, with variations from the University of Alaska Fairbanks.
The method: how to roast pumpkin seeds
This approach comes from University of Illinois Extension, with the recipe credited to Jenna Smith. It starts with two cups of seeds.
Step one: clean
First, pull the seeds away from the orange fibers with your fingers, or wipe them off with a paper towel, as the University of Alaska Fairbanks suggests. Illinois Extension also says to pick out any seeds that were cut. UAF advises throwing out any that look moldy or darkened.
Step two: boil
Next, bring 1 quart of water and 2 tablespoons of salt to a boil. Add 2 cups of seeds and boil them for 10 minutes. This step seasons the seeds all the way through. Then drain them and pat them dry with a towel.
You can skip the boil if you are short on time. In that case, Illinois Extension suggests using about half a teaspoon of salt with the oil instead.
Step three: oil
Toss the dry seeds with 1 tablespoon of olive or canola oil. Aim for a light coat on each seed, with no oil pooling in the bowl. Dry seeds crisp better, so take your time with the towel.
Step four: roast
Heat the oven to 350°F. Spread the seeds in a single layer on a baking sheet. Roast them for 30 to 40 minutes, stirring about every 10 minutes, until they turn golden. To finish, Illinois Extension turns the oven up to 325°F for five more minutes. Then let the seeds cool on the pan.
Dry seeds crisp better, so take your time with the towel.
Other ways to roast
The University of Alaska Fairbanks Cooperative Extension Service offers two other options. Its boil-and-roast version boils the seeds for 30 minutes, then roasts them in a lower oven, at 300°F, for 30 to 40 minutes, stirring every 10 minutes. Alternatively, you can toss seeds that have already been dried with a little oil and roast them at 250°F for 10 to 15 minutes. The same guide also gives a microwave method, which is handy for a small batch.
Three seasonings: sweet, smoky, spicy
Once you know how to roast pumpkin seeds plainly, seasonings are easy. The University of Alaska Fairbanks suggests garlic powder, curry powder, or Cajun seasoning. The blends below are our suggestions, so adjust them to taste. For each one, toss the seeds with the seasoning along with the oil, before roasting.
Sweet
Try cinnamon and a little sugar, plus a pinch of salt. Because sugar can scorch, watch the pan closely in the last 10 minutes.
Smoky
Smoked paprika and garlic powder give a deep, savory flavor. Also try a little cumin for warmth.
Spicy
For heat, use Cajun seasoning, as UAF suggests, or chili powder with a pinch of cayenne. Then finish with a squeeze of lime once the seeds come out of the oven.
A nutrition note
According to USDA FoodData Central (FDC ID 170188), 100 grams of whole roasted pumpkin seeds without salt contain 446 calories. That serving also holds 18.6 grams of protein, 19.4 grams of fat, and 18.4 grams of fiber. The same entry lists 262 milligrams of magnesium, 10.3 milligrams of zinc, and 3.31 milligrams of iron.
Shelled kernels, often sold as pepitas, are denser. USDA data for roasted kernels (FDC ID 170557) show 574 calories and 29.8 grams of protein per 100 grams. However, they have less fiber, at 6.5 grams, than the whole seeds above. They also list 550 milligrams of magnesium and 7.64 milligrams of zinc.
When things go wrong
Most problems come down to moisture or crowding. So if your seeds turn out chewy, they were probably still damp, or the pan was too full. Return them to the oven for a few more minutes, and next time dry them longer.
If the edges burn while the centers stay pale, stir more often or lower the heat, as UAF does with its 300°F version. Sweet blends, in particular, need watching near the end.
Finally, if the seasoning slides off, toss the seeds with oil first and the spices second. That way the spices have something to stick to.
Ways to use them
Once you know how to roast pumpkin seeds, they work well beyond the snack bowl. For example, scatter them over a squash soup or a green salad for crunch. Stir them into granola, or chop them roughly and press them onto goat cheese. Once you know how to roast pumpkin seeds well, a jar of them becomes an easy garnish all season.
Storage
Cool the seeds completely before storing them. The University of Alaska Fairbanks recommends an airtight container in the refrigerator for 10 to 14 days. For longer storage, freeze them.
For more ways to use your pumpkins, see our Halloween decor ideas. And if you are hosting, a bowl of spiced seeds sits well beside the sweets from our ranking of the best Halloween candy.
How to roast pumpkin seeds: questions, answered
Do I need to boil pumpkin seeds before roasting?
No, but it helps. Boiling in salted water seasons the seeds through. If you skip it, use about half a teaspoon of salt with the oil, as Illinois Extension suggests.
What temperature should I use?
Illinois Extension roasts at 350°F for 30 to 40 minutes. UAF suggests 300°F for boiled seeds.
Can you eat the shells?
Yes. UAF notes that any seed is edible, but if the shell is very thick and heavy, the hull will need to come off.
How long do roasted pumpkin seeds keep?
In an airtight container in the refrigerator, they keep for 10 to 14 days, according to UAF.
Spread the seeds in one layer, set a timer for 10 minutes, and stir each time it rings until they turn golden.