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Autumn brings with it a vibrant tapestry of colors, cooler temperatures, and an abundance of pumpkins. While carving pumpkins for Halloween or preparing fresh pumpkin puree for pies and muffins, it’s easy to overlook a hidden treasure: pumpkin seeds. These little morsels can be transformed into a crunchy, flavorful snack with just a few simple steps. Check out  how you can gain all the health benefits from these tasty seeds!

Toasting Pumpkin Seeds: 


  • Pumpkin seeds (seeds from one pumpkin)
  • Olive oil or melted butter
  • Salt, to taste
  • Optional seasonings (see below)


1. Harvesting the Seeds:

The first step is to extract the seeds from your pumpkin. After scooping out the pumpkin’s interior, place the seeds in a bowl of water. Swirl them around to separate the seeds from any remaining pumpkin flesh.

2. Cleaning and Drying:

Remove the seeds from the water and spread them on a clean kitchen towel or paper towels. Pat them dry thoroughly to remove any excess moisture.

3. Preparing the Seeds:

  • Preheat your oven to 300°F
  • Place the cleaned and dried pumpkin seeds in a mixing bowl.

4. Seasoning:

You can customize your pumpkin seeds with a variety of seasonings to suit your taste. Here are a few options:

  • Classic Salted: Drizzle the seeds with olive oil or melted butter, sprinkle with salt, and toss to coat evenly. This classic version lets the nutty flavor of the seeds shine.
  • Sweet and Spicy: Add a pinch of brown sugar, a dash of cayenne pepper, and a sprinkle of cinnamon for a sweet and spicy kick.
  • Savory Herb: Combine dried herbs like rosemary, thyme, and oregano with olive oil, salt, and a touch of garlic powder for a savory options
  • Smoky BBQ: Mix in smoked paprika, garlic powder, onion powder, a bit of brown sugar, and a pinch of salt for a barbecue-inspired flavor.
  • Cheesy Delight: Toss the seeds with grated Parmesan cheese, a pinch of garlic powder, and a dash of paprika for a cheesy treat.

5. Roasting:

Spread the seasoned pumpkin seeds in a single layer on a baking sheet lined with parchment paper. Ensure they are evenly distributed for even toasting.

6. Baking:

Place the baking sheet in the preheated oven and roast the seeds for 25-30 minutes, or until they turn golden brown. Be sure to stir the seeds every 10 minutes to promote even toasting.

7. Cooling and Enjoying:

Remove the toasted pumpkin seeds from the oven and allow them to cool on the baking sheet. They will continue to crisp up as they cool down. Once cool, store them in an airtight container, and they can be enjoyed as a snack, added to salads, or used as a garnish for soups.

Recipe: Sweet and Spicy Pumpkin Seeds


  • Pumpkin seeds (seeds from one pumpkin)
  • 1 tbsp olive oil
  • 1/2 tsp salt
  • 1/4 tsp cayenne pepper
  • 1/4 tsp ground cinnamon
  • 1 tbsp brown sugar


  1. Follow the steps above for cleaning, drying, and preparing the seeds.
  2. In a mixing bowl, combine the olive oil, salt, cayenne pepper, ground cinnamon, and brown sugar.
  3. Add the prepared pumpkin seeds to the bowl and toss to coat them evenly with the seasoning mixture.
  4. Spread the seasoned pumpkin seeds on a baking sheet and follow the roasting and baking instructions as outlined above.
  5. Once cooled, store the sweet and spicy pumpkin seeds in an airtight container and enjoy!

Toasted pumpkin seeds are not only delicious but also a nutritious snack packed with protein, fiber, and essential vitamins and minerals. So, the next time you carve a pumpkin or make pumpkin puree, don’t discard those seeds—turn them into a tasty autumn treat! Experiment with different seasonings to find your favorite flavor profile and enjoy this seasonal snack.

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