How to Cook Pumpkin Seeds – A Simple Guide to Roasting Your Own!

Pumpkin seeds, also known as “pepitas,” are a delicious, nutrient-packed snack that can easily be made at home. After carving pumpkins or cooking with pumpkin flesh, don’t toss those seeds away—roast them! This guide will show you how to clean, season, and roast pumpkin seeds to perfection, along with flavor variations to suit your taste.

Why Eat Pumpkin Seeds?

Pumpkin seeds are not just tasty but also a powerhouse of nutrients. Eating them provides a range of health benefits, including:

Protein: Helps in muscle repair and overall body function.
Healthy Fats: Contain omega-3 and omega-6 fatty acids that are good for heart health.
Magnesium: Supports bone health, regulates blood sugar, and boosts energy.
Zinc: Strengthens the immune system and supports healthy skin and hair.
Antioxidants: Help fight inflammation and protect cells from damage.

They are perfect as a standalone snack, and they also make a great topping for soups, salads, or even yogurt.

Step-by-Step Guide to Cooking Pumpkin Seeds

Step 1: Scoop and Clean the Seeds

After you’ve cut open your pumpkin, use a spoon or your hands to scoop out the seeds. Place them in a bowl of water to help loosen the pumpkin pulp. Swirl the seeds in the water, and the seeds will float while the pulp sinks. Rinse the seeds thoroughly under running water to remove any remaining pumpkin bits.

Pro Tip: It’s okay if a little pulp remains—this can add flavor during roasting.

Step 2: Boil (Optional)

Boiling the seeds before roasting helps ensure they cook evenly and achieve a crisp texture. Bring a pot of salted water to a boil, and simmer the cleaned seeds for 10 minutes. Drain and pat them dry before proceeding.

Step 3: Dry the Seeds

Pat the seeds dry with a clean towel or paper towels. Removing as much moisture as possible helps them roast evenly and turn out crunchy. You can also leave them out to air dry for 30–60 minutes if you have time.

Step 4: Season the Seeds

Place the dried seeds into a bowl and toss them with a tablespoon of olive oil, melted butter, or your preferred cooking oil. Add salt for a basic flavor or get creative with your seasonings. Here are some seasoning ideas to inspire you:

Flavor Ideas:

Savory Garlic and Herb: Toss with garlic powder, thyme, rosemary, and a sprinkle of sea salt.
Sweet Cinnamon and Sugar: Mix with cinnamon, sugar, and a touch of melted butter.
Spicy Chili Lime: Combine chili powder, cumin, lime zest, and a dash of cayenne pepper for heat.
Smoky Paprika: Use smoked paprika, sea salt, and black pepper for a smoky flavor.
Parmesan and Italian Herbs: Add grated Parmesan cheese, oregano, and basil for an Italian twist.

Step 5: Roast the Seeds

Preheat your oven to 350°F (175°C). Spread the seasoned pumpkin seeds in a single layer on a baking sheet lined with parchment paper or a silicone mat. Make sure they are evenly spread to allow for consistent roasting.

Roast for 20–30 minutes, stirring every 10 minutes to prevent burning and ensure even cooking. The seeds are ready when they are golden brown and crispy.

Pro Tip: For extra crunch, reduce the oven temperature to 325°F and extend the roasting time to 40 minutes, stirring occasionally.

Step 6: Cool and Store

Once the seeds are roasted to your liking, remove them from the oven and let them cool on the baking sheet. Cooling helps them become even crispier. After they’ve cooled, transfer the seeds to an airtight container for storage.

Roasted pumpkin seeds can be stored at room temperature for up to a week or refrigerated to keep them fresh for a longer period (about 2 weeks).

Ways to Use Roasted Pumpkin Seeds

Pumpkin seeds aren’t just a great snack—they can be used in a variety of ways:

Salad Topping: Sprinkle over salads for added crunch.
Soup Garnish: Add to soups like butternut squash for extra texture.
Yogurt or Smoothie Bowl Topping: Enhance your breakfast with a healthy crunch.
Trail Mix: Combine with dried fruits, nuts, and chocolate for a homemade snack mix.

Summary

Cooking pumpkin seeds is an easy, sustainable way to enjoy a healthy, homemade snack while making use of the whole pumpkin. Here’s a quick recap of the process:

Scoop and clean the seeds from a pumpkin.
Boil (optional) the seeds for added crispiness.
Dry and season with your choice of oil and flavorings.
Roast at 350°F for 20–30 minutes, stirring occasionally.
Cool and enjoy, or store them for later.

Pumpkin seeds are incredibly versatile and can be tailored to suit both sweet and savory palates. Whether you’re enjoying them fresh from the oven or adding them to other dishes, roasted pumpkin seeds are a crunchy, nutrient-packed treat perfect for the fall season!

Enjoy this autumn treat, and don’t forget to experiment with different seasonings to find your favorite flavor combination.