Roasted Pumpkin Seeds with Sea Salt

Roasted pumpkin seeds with sea salt are a simple, crunchy, and nutritious snack made from the seeds inside your pumpkin. Instead of throwing away these little gems, roasting them transforms them into a wholesome treat full of flavor and texture.

They’re perfect for snacking, topping salads, adding to oatmeal, or simply munching on while watching a movie. With a light sprinkling of sea salt, these seeds achieve the perfect balance of savory and earthy flavors that are irresistible.

Why I Love This Recipe

I love this recipe because it’s simple, natural, and incredibly satisfying. The seeds are packed with protein, fiber, and healthy fats, making them a guilt-free snack. Roasting them brings out a nutty aroma and enhances their natural flavor, while the sea salt gives a subtle yet satisfying savory touch.

It’s a cozy, comforting snack that also feels festive when pumpkins are in season.

Why This Is a Must-Try Dish

This dish is a must-try because it turns something most people discard—the pumpkin seeds—into a delicious snack that’s crunchy, flavorful, and healthy. It’s quick to prepare, budget-friendly, and perfect for kids and adults alike.

Whether for Halloween, Thanksgiving, or just everyday snacking, roasted pumpkin seeds are versatile, portable, and naturally addictive.

Recipe Details

• Preparation Time: 10 minutes
• Cooking Time: 20–25 minutes
• Total Time: 30–35 minutes
• Servings: 4–6
• Calories: ~150 kcal per 1/4 cup
• Cuisine: American
• Course: Snack / Appetizer

Ingredients

• 1 cup raw pumpkin seeds (rinsed and dried)
• 1 tablespoon olive oil or melted butter
• 1 teaspoon sea salt (adjust to taste)
• Optional: 1/2 teaspoon garlic powder, smoked paprika, or cinnamon for variation

Simple Cooking Directions

1. Preheat the oven to 300°F (150°C).
2. Toss pumpkin seeds with olive oil and sea salt in a bowl.
3. Spread seeds in a single layer on a baking sheet.
4. Roast in the oven for 20–25 minutes, stirring occasionally.
5. Cool completely before serving.

Step-by-Step Recipe Preparation Method

Preheat Oven: Set oven to 300°F (150°C). Line a baking sheet with parchment paper or lightly grease it.

1. Prepare Seeds: Rinse pumpkin seeds to remove any pulp and pat them dry with a clean towel. Dry seeds thoroughly to ensure even roasting.
2. Season Seeds: In a bowl, toss pumpkin seeds with olive oil or melted butter until evenly coated. Sprinkle with sea salt and any optional seasonings like garlic powder, smoked paprika, or cinnamon.
3. Spread on Baking Sheet: Lay seeds in a single layer to ensure they roast evenly.
4. Roast: Place baking sheet in the oven. Roast for 20–25 minutes, stirring every 10 minutes to prevent burning.
5. Check for Doneness: Seeds should be golden brown and crunchy. Remove from oven.
6. Cool: Let seeds cool completely before eating or storing.

How to Serve

• Serve as a crunchy snack on their own.
• Sprinkle over soups or salads for extra texture.
• Add to granola, oatmeal, or yogurt bowls.
• Use as a garnish for roasted vegetables or grain bowls.

Additional Recipe Tips

• Ensure seeds are completely dry before roasting to avoid sogginess.
• Stir seeds halfway through baking for even roasting.
• Roast at a lower temperature (300°F) for a slow, even crunch.
• Store seeds in an airtight container to maintain crispness.

Variations

• Sweet: Toss seeds with a little honey, maple syrup, and cinnamon before roasting.
• Spicy: Add cayenne pepper or chili powder with the salt for a kick.
• Savory Herb: Mix with rosemary, thyme, or smoked paprika for a savory flavor.
• Garlic Parmesan: Toss roasted seeds with garlic powder and grated Parmesan cheese after baking.

Freezing and Storage

• Storage: Store roasted pumpkin seeds in an airtight container at room temperature for up to 2 weeks.
• Freezing: Can be frozen in a sealed freezer bag for up to 3 months. Thaw at room temperature before eating.

Special Equipment Needed

• Baking sheet
• Parchment paper (optional but recommended)
• Mixing bowl
• Spatula or spoon

FAQs

Q1: Do I need to peel pumpkin seeds before roasting?
No, the outer shell adds crunch and is edible. You can remove it after roasting if desired.

Q2: Can I roast seeds without oil?
Yes, you can roast them dry. They may be less flavorful and slightly less crunchy, but still tasty.

Q3: How do I make them extra crunchy?
Dry seeds thoroughly, roast at 300°F, and stir occasionally. Let them cool completely to crisp up.

Q4: Can I season with other spices?
Absolutely! Cinnamon, paprika, garlic powder, cayenne, or even curry powder work beautifully.

Q5: Can I roast seeds directly from the pumpkin?
Yes, just rinse thoroughly and remove any pulp. Pat dry before roasting.

Conclusion

Roasted pumpkin seeds with sea salt are a simple, versatile, and healthy snack that everyone can enjoy. They’re crunchy, flavorful, and easy to make, transforming something usually discarded into a delightful treat. Whether enjoyed as a snack, used as a topping, or gifted in jars, these seeds are a must-try recipe that celebrates both flavor and nutrition.