Roasted Pumpkin Seeds — Savory or Cinnamon
Updated: Sep 12
Before You Throw Away Those Seeds
Save the seeds from your pumpkin. With a little oil, some seasoning, and about 20 to 30 minutes in the oven, they turn into a crunchy snack you can make savory or sweet. The same basic method works with seeds from other winter squash too.
What You Need
Base
Seeds from 1 pumpkin
1–2 teaspoons olive oil or melted butter
Savory
Salt
Black pepper
Optional: garlic powder, smoked paprika, chili powder, rosemary, or thyme
Cinnamon
Ground cinnamon
A small amount of white sugar, brown sugar, or maple syrup
Pinch of salt
How to Roast Pumpkin Seeds
1. Clean the Seeds
Separate the seeds from as much pumpkin pulp as possible. Transfer them to a colander and rinse under cold water to remove the remaining strings and pulp.
2. Dry Them Well
Spread the seeds on a clean kitchen towel or paper towels and pat them thoroughly dry. This step is worth taking an extra minute on. Less surface moisture gives the seeds a better chance to roast and crisp.
3. Season
Preheat the oven to 325°F. Toss the dried seeds with olive oil or melted butter.
For savory seeds: add salt, pepper, and any additional spices.
For cinnamon seeds: add cinnamon, your preferred sweetener, and a small pinch of salt.
4. Roast
Spread the seeds in a single layer on a baking sheet. Roast for about 20 to 30 minutes, stirring once or twice. If you are using sugar or maple syrup, start checking a little earlier as sweetened seeds can brown more quickly.
5. Let Them Cool
Remove the seeds when they are dry and lightly golden. Let them cool before deciding whether they need more time. They often become crisper as they cool.
Two Ways to Flavor Them
Savory Version
Start simply with salt and pepper. From there, try:
Garlic powder and smoked paprika
Chili powder
Rosemary and thyme
Parmesan added near the end of roasting
Use them as a snack, salad topping, or something crunchy on soup.
Cinnamon Version
Toss the seeds with cinnamon, a little sweetener, and a pinch of salt. Brown sugar gives a deeper flavor. Maple syrup works too, although it can make the seeds a little stickier before roasting.
Try them on oatmeal, yogurt, or mixed with dried fruit and nuts.
A Calm Kitchen Skill: Use More of It
This recipe is really about one kitchen habit: before throwing part of an ingredient away, ask whether you can use it. Pumpkin seeds are the obvious example. But the same thinking applies to:
Citrus zest
Stale bread for breadcrumbs
Parmesan rinds for soups
Vegetable scraps for stock
You do not have to save everything. Just notice what might have another use before it goes in the trash.
Jillian's Kitchen Note
Pumpkin seeds may still seem slightly soft when they first come out of the oven. Give them a few minutes to cool before putting them back in. Sometimes they simply need cooling time, not more cooking time.
And pumpkin is not your only option. You can roast seeds from other winter squash, including spaghetti squash, using the same basic method.
Quick Reference
Step | Details |
|---|---|
Oven temp | 325°F |
Roast time | Approximately 20–30 minutes |
Ready when | Dry, lightly golden, and crisp after cooling |
Best reminder | Clean them well, dry them well, and check early if you add sugar |
Jillian Guralski, MBA, MS, RDN, LDN
Jillian is a Registered Dietitian and nutrition educator with more than 15 years of experience. She created The Jillian Method to make food, cooking, and everyday health habits feel more practical, flexible, and easier to live with.
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