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Pumpkins are a fall staple both on the front porches of homes and in recipes in the kitchen. And while we love to use the flesh of pumpkins for our purees and pies, the seeds of the pumpkin also hold a tasty treat that’s super easy to make. My recipe for easy roasted pumpkin seeds can we whipped up in less than an hour and is a perfect fall snack!

Pumpkin Seed Nutrition

Wondering if roasted pumpkin seeds are a worthwhile snack? Well, wonder no longer. They are! I know I’m always looking for a nutritious snack, both for myself and my family, and pumpkin seeds (also called pepitas) definitely fit the bill.

The American Heart Association has a great article about the health benefits of pumpkin seeds and why you should roast your own in order to avoid all of the “extras” that come with pre-packaged food. Roasting pumpkin seeds is also a great way to use up the insides of those Halloween Jack-O-Lanterns! (See my post What to do with Old Pumpkins for more post-Halloween use ideas!)

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Our family enjoys the fresh taste of home roasted seeds, so be sure to check out my recipe for Easy Roasted Sunflower Seeds, which are a perfect end of summer treat!

Here’s what pumpkin seeds have to offer:

• More than half your daily intake of zinc (6.6 mg) in a single serving
• They contain tryptophan (just like turkey!) which can help with sleep
• In some studies, pumpkin seeds have been linked to a reduced risk of breast and prostate cancers.
• For those with diabetes, pumpkin seeds have been shown to help control glycemic levels.
• Pumpkin seeds eaten with their shells have a whopping 5.2 grams of fiber in every serving!

How to roast pumpkin seeds

While roasting pumpkin seeds at home may seem like a daunting task, it’s really not difficult. In fact, the hardest part is reaching your hand into the pumpkin and scooping the seeds out! The stringy inside of the pumpkin can make this job seem pretty gross, but if you have a kid that likes yucky things, then be sure pass this job onto him or her.

Here’s what you’ll need to get your pumpkin seeds ready and roasted:

• 2 cups pumpkin seeds
• 1 Tablespoon unsalted butter (you can use salted, but just pull back on the added salt.)
• 1-2 teaspoons kosher salt or sea salt
• Large sheet pan
• Parchment paper (optional)

Let’s get those pumpkin seeds roasting

1. Begin by cleaning your pumpkin seeds. Do this by placing the seeds in a colander and running under lukewarm water. Pull off the stringy pumpkin pieces while rinsing the seeds. Then lay seeds on a clean dish cloth and let dry for 10 minutes before placing back in a clean bowl.

2. Melt butter in a small ramekin or bowl and pour over your clean pumpkin seeds. Use a rubber spatula and mix well.

3. Pour pumpkin seeds onto a large sheet pan. (Line with parchment paper for faster cooling afterwards.) Sprinkle with salt and use the spatula to mix the salt and seeds well. Be sure seeds are in a single layer on pan, not clumps.

4. Bake pumpkin seeds at 350 degrees for 35 to 40 minutes, checking halfway through and rotating the pan.

5. Remove seeds from oven and allow seeds to cool on baking sheet. (Or if your seeds were on parchment paper, lift the paper off of the pan and place on cooling rack for faster cooling. )

How to store roasted pumpkin seeds

Place roasted seeds in an airtight container and keep in a cool, dry place for several weeks. These pumpkin seeds make an excellent gift for friends and neighbors, and you may be surprised by how many of them have never tried roasted pumpkin seeds before!

Other fresh fall recipes

• Instant Pot Pumpkin Puree
• Instant Pot Cranberry Sauce
• Pumpkin Chocolate Chip Muffins (whole grain!)
• Homemade Pumpkin Pie Spice