Sweet & Salty Roasted Pumpkin Seeds Recipe

You are going to love the sweet-and-salty balance of these roasted pumpkin seeds.

Don’t toss the seeds after carving your pumpkin — in about 15 minutes you can turn them into a delicious snack or appetizer.

If you haven’t carved your pumpkin yet, save the seeds for this brown sugar–glazed version. Pumpkin and other winter squash seeds are easy to clean and roast, and they make a satisfying, budget-friendly snack.

I always save seeds from pumpkins and winter squashes like butternut. Squash seeds take just a little effort to clean, then roast quickly and taste great.

It feels a bit like getting something for free: instead of discarding them, you transform ordinary seeds into a tasty snack.

Ingredients.

• Pumpkin seeds – this recipe works with other winter squash seeds, such as butternut or acorn squash.
• Kosher salt – for the salty counterpoint.
• Brown sugar – for sweetness and caramel notes.
• Extra virgin olive oil – helps the seeds crisp up.
• Balsamic vinegar – adds a sweet-tart dimension.
• Vanilla extract – rounds out the flavors.

Step by step instructions.

Remove the seeds from the pumpkin and remove as much stringy flesh as you can. If you want an easier cleanup method, some people use a mixer to separate pulp from seeds — I haven’t tried that yet, so let me know if you have.

Rinse the seeds and dry them thoroughly. I spread them on a paper towel, blot them dry, and then let them air dry overnight for best results.

Preheat the oven to 350°F (175°C).

Line a baking sheet with parchment paper. In a bowl, combine the pumpkin seeds with the salt, brown sugar, olive oil, balsamic vinegar, and vanilla extract. Toss to coat evenly, then spread the seeds in a single layer on the baking sheet.

Roast for about 10 minutes, then watch closely. They should turn golden brown after another 5–10 minutes depending on your oven. Remove them once they’re lightly browned and let them cool completely on the sheet.

Store the cooled seeds in an airtight container to keep them crisp.

These roasted pumpkin seeds aren’t just tasty — they’re nutritious. Pepitas are a good source of magnesium, zinc, fiber, and several other vitamins and minerals, making them a healthy snack option.

All of that goodness comes from something most people would usually discard or compost.

I try to use as much of the food I prepare as possible, and this is an easy, delicious way to make use of pumpkin seeds.

More pumpkin seed recipes!

Recipe

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This post was originally published in October 2014 and has been updated for 2022.