pumpkin with bowl of pumpkin seeds

It is much easier than you think to make homemade pumpkin seeds!! Keep those seeds out of the compost…and get them into your belly. This post gives you step-by-step instructions on how to make pumpkin seeds at home.

Roasted pumpkin seeds are such a yummy, nutrient dense snack. This dietitian‘s fave way to eat them? Probably my Sriracha-roasted pumpkin seeds. Pumpkin seeds are also incredibly easy to make at home. This recipe uses pumpkin seeds from a pumpkin, though it can be adapted for store-bought pumpkin seeds (pepitas) as well.

So if you’re carving pumpkins, or roasting them to make soup or another recipe, keep those seeds out of the compost…and get them into your belly! You’ll save money, minimize food waste and get a delicious—and nutritious—snack out of the deal.

There are a few steps involved for perfectly roasted pumpkin seeds. Here’s a list of what you need to gather to get started:

  • a bunch of seeds from a pumpkin
  • a bowl
  • salt
  • a rimmed baking sheet
  • parchment paper
  • avocado or melted coconut oil
  • any seasonings you wish, like Za’atar, cinnamon, cumin, curry

But first, some helpful information about pumpkin seed nutrition.

Health Benefits of Pumpkin Seeds

When you make pumpkin seeds at home you get the fibre-rich husk plus nutritious seed kernel inside. A quarter cup of whole pumpkin seeds packs a surprising amount of nutrition for very few calories:

  • 3 g of protein
  • 3 g of fibre
  • 149 mg of potassium (for electrolyte balance, heart/kidney health)
  • 43 mg of magnesium (muscle contraction, immune, heart health)
  • 1.6 mg of zinc (skin, immune, gut health)
  • 0.5 mg of iron (energy)
  • 3 g of fat (mostly monounsaturated and omega 6)

If you are eating a quarter cup of store-bought green pumpkin seeds (pepitas), they have more concentrated nutritional values:

  • 10 g of protein
  • 2 g of fibre
  • 283 mg of potassium
  • 200 mg of magnesium
  • 2.7 mg of zinc
  • 3 mg of iron
  • 17 g of fat

(all nutrient data from Canadian Nutrient Data File)

Older, single studies have also suggested that pumpkin seeds are rich in anti-inflammatory phytochemicals, or that they may be directly supportive of heart health and prostate health.

In my opinion, the best path to a healthy body is to eat more plants. And pumpkin seeds fit the bill!

If you’re wondering how the healthy benefits of pumpkin seeds stack up against other seeds, check out my posts on:

5 Recipes for Pumpkin Seeds

Seeds don’t typically get as much attention as nuts, their more popular cousins.

But if you’re ready to add some more pumpkin seed love to your life, here is a bit of recipe inspiration:

pumpkin with bowl of pumpkin seeds

How to make pumpkin seeds at home

Prep Time: 15 minutes
Total Time: 15 minutes
Roasted pumpkin seeds are a nutritious and tasty treat. They’re also incredibly easy to make at home. This recipe uses pumpkin seeds from a pumpkin, but it can easily be adapted for store-bought pumpkin seeds.
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Ingredients

  • 1 bunch seeds from a pumpkin
  • 1 tbsp avocado oil or melted coconut oil
  • 1 tbsp seasonings you wish, like Za’atar, cinnamon, cumin, turmeric, or curry

Instructions 

  • Start by removing as much pulp as you can from the pumpkin seeds, and place them in a mixing bowl.
  • Fill the mixing bowl with water. Wwirl the seeds around to remove every last bit of pulp. Either remove them from the bowl with your fingers or a slotted spoon.
  • Place the pumpkin seeds on a clean kitchen towel and let them dry completely. Don’t use paper towel unless you like the idea of peeling paper towel bits off of dried pumpkin seeds. This will take between 30-60 minutes. Rinse and dry the bowl while you’re at it.
  • Preheat the oven to 325 degrees Fahrenheit (160 degrees Celsius) and prep the baking sheet with parchment paper.
  • When the seeds are dry, place them back into the clean mixing bowl.
  • Toss with avocado oil, a big pinch of salt and any spices you wish. Perhaps 1-2 teaspoons (5-10 ml) of oil, plus a big pinch of salt and maybe ½ – 1 tsp of spices per cup of seeds. Omit salt if you’re going for a cinnamon sugar vibe.
  • Bake for 10 minutes. Stir through and bake for another 10-20 minutes. You’re looking for golden brown and crisp seeds. Set a timer, and check often!
  • Let the seeds cool completely before eating.
Course: Snack
Author: Desiree Nielsen, RD

I LOVE to see what you’re cooking! Be sure to share your plant creations with me on Instagram.

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