Looking for a crispy, savory snack that also happens to be healthy? This pumpkin seeds recipe with garlic and spice is exactly what you need. Roasted to crunchy perfection with layers of garlic, onion, smoked paprika, and a subtle hint of sweetness, these seeds are as addictive as they are easy to make.
They’re a fall favorite for a reason—perfect after carving pumpkins, as a game-day snack, or as a crunchy topper for soups and salads. And the best part? They’re vegan, gluten-free, and packed with protein, fiber, and minerals. All you need is 35 minutes and a few pantry staples!
Table of Contents
Why You’ll Love This Recipe
- 🧄 Bold Garlic Flavor – Not your average roasted seeds
- 🔥 Crispy & Crunchy – Dry-roasted twice for perfect texture
- 🕒 Quick & Easy – Just 35 minutes from prep to snack
- 🥄 Great for Toppings – Sprinkle over soups, salads, or grain bowls
- 🥜 Nut-Free & Vegan – Safe for almost every diet
Ingredients
- 1½ cups raw, unsalted pumpkin seeds (pepitas or fresh from a pumpkin)
- 1¼ tsp garlic powder
- 1¼ tsp onion powder
- ½ tsp smoked paprika
- ½ tsp kosher salt
- ¼ tsp cayenne pepper
- ¼ tsp ground mustard
- ¼ tsp light brown sugar
- Olive oil spray (about 6–8 spritzes total)
Instructions
- Preheat Oven
Set your oven to 300°F (150°C). Line a baking sheet with parchment paper. - Clean & Dry the Seeds
If using fresh pumpkin seeds, rinse thoroughly to remove pulp. Pat dry with a kitchen towel. - Initial Roast (Drying)
Spread seeds on the baking sheet in a single layer. Roast for 10 minutes, tossing halfway to remove moisture. They should look dry, not brown. - Prepare the Spice Mix
In a small bowl, combine garlic powder, onion powder, smoked paprika, salt, cayenne, ground mustard, and brown sugar. - Season the Seeds
Transfer the dry-roasted seeds to a bowl. Spray lightly with olive oil (4–5 spritzes), then toss with ¾ of the spice mix. - Final Roast
Spread the seasoned seeds back on the baking sheet. Roast for 20–30 minutes, tossing halfway. They should be golden brown and crisp. - Finish & Flavor Boost
Remove from oven. While warm, spritz with a bit more oil and toss with the remaining spice mix for an extra punch of flavor.
Recipe Details
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Total Time: 35 minutes
- Servings: 6 (¼ cup per serving)
Nutrition Facts (Per Serving – Estimated)
- Calories: ~180
- Carbs: 5g
- Protein: 7g
- Fat: 14g
- Fiber: 2g
- Sugar: 1g
Based on approximate values using raw seeds and standard spice blend.
Tips & Variations
- 🌶️ Make It Spicier: Add more cayenne or a dash of hot sauce
- 🧀 Savory Twist: Mix in nutritional yeast or Parmesan post-bake
- 🥣 Serving Ideas: Use as a topping for soups, salads, grain bowls
- ❄️ Store It Right: Cool completely, then store in an airtight container
- 🧊 Freeze for Later: Freeze up to 3 months for a quick snack stash
Garlic Pumpkin Seeds
Equipment
- Baking sheet
- Mixing bowl
- Parchment paper
Ingredients
- – 1½ cups raw unsalted pumpkin seeds
- – 1¼ tsp garlic powder
- – 1¼ tsp onion powder
- – ½ tsp smoked paprika
- – ½ tsp kosher salt
- – ¼ tsp cayenne pepper
- – ¼ tsp ground mustard
- – ¼ tsp light brown sugar
- – Olive oil spray 6–8 spritzes total
Instructions
- Preheat oven to 300°F (150°C). Line a baking sheet with parchment.
- Clean seeds (if fresh), rinse and dry well.
- Spread on the baking sheet and roast for 10 minutes, tossing halfway.
- Mix all spices in a small bowl.
- Transfer seeds to a bowl, spritz with oil, and toss with ¾ of spice mix.
- Spread seeds on the sheet again and roast for 20–30 minutes, tossing once.
- While warm, spritz again and toss with remaining spice mix.
Notes
– Add Parmesan or nutritional yeast after baking for cheesy flavor
– Customize spice levels to taste
FAQs
Can I use store-bought pumpkin seeds?
Yes! Just make sure they’re raw and unsalted. Pre-roasted seeds can burn easily during the second bake.
Why aren’t my seeds crunchy?
They may not have dried enough in the first bake. Make sure to toss halfway and fully dry them before seasoning.
Can I make them sweet instead?
Absolutely. Replace garlic with cinnamon and swap cayenne for more brown sugar or a dash of maple syrup.
How long do they stay fresh?
Store in an airtight container at room temp for 4–5 days, or refrigerate for 2 weeks.
Conclusion
Whether you’re roasting leftover pumpkin seeds or reaching for a savory snack, this pumpkin seeds recipe delivers crunch, spice, and major flavor in every bite. Easy to prep and endlessly versatile, these garlic-roasted seeds are your new go-to for healthy munching.