This pumpkin seeds recipe roasted to perfection is exactly what your snack game has been missing. Crispy, savory, and subtly spiced, these seeds offer a satisfying crunch you’ll crave all season. Whether you’re carving pumpkins, making soup, or just looking to reduce food waste, roasted seeds are an easy, nutrient-packed reward.
In this version, we toss pumpkin seeds with extra-virgin olive oil, honey (or maple syrup), and a bold blend of chili powder, garlic, and a pinch of cayenne. The result? A sweet-and-spicy snack that’s addictively crunchy, totally customizable, and ready in under an hour.
Table of Contents
Why You’ll Love This Pumpkin Seeds Recipe (Roasted!)
- 🧄 Savory Meets Sweet – Garlic, chili, and honey balance beautifully
- 🕒 Quick & Simple – Only 10 minutes of prep and minimal ingredients
- 🥗 Versatile Snack – Use in salads, trail mix, or eat by the handful
- 💪 Healthy & Wholesome – High in protein, fiber, and minerals
- 🍂 Perfect for Fall – A no-waste use for your jack-o’-lantern leftovers
Ingredients
- 2 cups raw pumpkin seeds (cleaned & dried)
- 2 tablespoons extra-virgin olive oil (or melted coconut oil)
- 1 tablespoon honey or pure maple syrup (or sugar-free syrup)
- 1 teaspoon chili powder
- 1 teaspoon garlic powder
- 1 teaspoon kosher salt (or sea salt)
- Optional:
- 1 teaspoon ground cinnamon (for sweet twist)
- 1 teaspoon cayenne pepper (for heat)
Instructions
- Prep the Seeds
Rinse pumpkin seeds under cold water, removing all pulp. Drain and pat dry with paper towels. Let air dry for crispier results. - Preheat the Oven
Set oven to 300°F (150°C). Line a baking sheet with parchment paper. - Season the Seeds
In a bowl, toss seeds with olive oil and honey/maple syrup. Add chili powder, garlic powder, salt, and any optional spices. Stir to coat evenly. - Spread & Roast
Arrange seeds in a single layer on the baking sheet. Roast for 40–45 minutes, stirring every 15 minutes for even browning. - Cool & Enjoy
Let seeds cool on the pan for 10 minutes—they’ll continue to crisp as they cool. Add a sprinkle of sea salt if desired.
Recipe Details
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
- Servings: 1 cup (about 4–6 snack portions)
Nutrition Facts (Per ¼ cup serving – Estimated)
- Calories: 180
- Carbs: 6g
- Protein: 8g
- Fat: 14g
- Fiber: 2g
- Sugar: 1g
- Sodium: 2mg
- Iron: 15mg
Nutritional info will vary depending on sweetener/oil used.
Tips & Variations
- 🔥 Spicy Lovers: Add extra cayenne or smoked paprika for bold flavor
- 🧂 Savory Twist: Skip the sweetener and use Italian herbs or lemon zest
- 🌰 Add Crunch: Toss in chopped nuts after roasting
- 🥥 Go Tropical: Use coconut oil + shredded coconut
- 🌱 Vegan Version: Swap honey with agave or maple syrup
- 🍋 Zesty Kick: Add lime zest + a squeeze of juice after roasting
- ♻️ No Waste Tip: Use seeds from acorn, butternut, or kabocha squash too!
Savory Roasted Pumpkin Seeds
Equipment
- Baking sheet
- Parchment paper
- Mixing bowl
- – Towel for drying seeds
Ingredients
- – 2 cups raw pumpkin seeds
- – 2 tbsp extra-virgin olive oil or melted coconut oil
- – 1 tbsp honey or maple syrup
- – 1 tsp chili powder
- – 1 tsp garlic powder
- – 1 tsp kosher salt
- – Optional: 1 tsp cinnamon 1 tsp cayenne pepper
Instructions
- Rinse and clean seeds. Remove pulp, drain, and pat dry.
- Preheat oven to 300°F. Line a baking sheet with parchment.
- In a bowl, mix seeds with oil and honey. Add spices and toss to coat.
- Spread on baking sheet. Roast for 40–45 mins, stirring every 15 mins.
- Let cool for 10 mins before serving. Sprinkle with sea salt if desired.
Notes
– For vegan version: use maple syrup or agave
– Want more spice? Add extra cayenne!
FAQs
Can I use store-bought pumpkin seeds?
Yes! Just make sure they’re raw and unsalted. Roasting time may vary slightly.
What if my seeds turn out soggy?
They may not have dried fully or were overcrowded. Return to the oven for 5–10 minutes more and spread them well next time.
How long do they last?
Store in an airtight container at room temp for up to 2 weeks, or refrigerate for 3 months. Freeze up to 6 months.
Can I skip the sugar?
Absolutely. For a savory version, omit honey and double the garlic or herb seasonings.
What’s the best way to dry seeds quickly?
Pat dry with towels and leave them to air-dry on the counter for a few hours or overnight before roasting.
Conclusion
This pumpkin seeds recipe roasted with garlic, chili, and honey is the snack you’ll reach for all fall. Whether sprinkled on salads or eaten by the handful, these golden nuggets deliver bold flavor and crave-worthy crunch. Use them to reduce food waste, fuel your day, or impress guests with a snack that’s both healthy and indulgent.