Friday, October 5, 2012

Roasting Pumpkin Seeds

Updated October 2019

Stop! Don't throw away those pumpkin seeds! Toast them up for a great, healthy snack!  Plus they are good for you! 

Like nuts, pumpkin seeds are a great source of protein and unsaturated fats, including omega-3. They also contain a good range of nutrients including iron, selenium, calcium, B vitamins and beta-carotene, which the body converts into vitamin A.

The secret to great pumpkin seeds is this procedure of cooking the seeds in boiling water first, then roasting them.

1 quart (4 cups) water
1 tablespoon (or less) salt
2 cups (or more) pumpkin seeds
1 tablespoon vegetable oil
More salt or other spices to taste

Preheat oven to 350 degrees. Remove seeds from fresh pumpkin, pick through seeds and remove as much of the stringy fibers as possible.

Bring the water and salt to a boil. Add the seeds and boil for 10 minutes. Drain, then spread on a clean kitchen towel and pat dry.

Place dry seeds in a bowl and toss with oil; then spread evenly on a large cookie sheet and toss with your choice of spices: Old Bay seasoning, Cajun or Creole seasoning, sea salt, season salt, cayenne pepper, chili powder, garlic salt, onion salt, paprika ... the possibilities are endless!

Roast for 20 to 30 minutes, stirring about every 10 minutes, until seeds are crisp and golden brown. Store cooled seeds in an airtight container or glass mason jar.



© Cooking with Mary and Friends. Unauthorized use and/or duplication of this material without express and written permission from this blog’s author and/or owner is strictly prohibited. Excerpts and links may be used, provided that full and clear credit is given to Cooking with Mary and Friends with appropriate and specific direction to the original content.


  1. This is a great post...I love eating pumpkin seeds,but I havent try at home...will try soon

    I am your new follower & would like to see you in my blog…
    Have a great day!!

    Amy-Food Corner

  2. They are the best... I have tried before but did not know about the boiling in salt water. It made all the difference in the world! Thanks making my second batch of them today from my pie pumpkins! Thank you, Mary!!!

  3. barneys farm I would like to say that this blog really convinced me to do it! Thanks, very good post.