Pumpkin seeds, sometimes called pepitas, are not only edible but also a delicious and nutritious snack option. They're a great source of manganese, phosphorous, and magnesium to start. We'll walk you through the best way to cook pumpkin seeds, plus how to use them in multiple recipes. Up your healthy snacking game for good with our guide to the perfect roasted pepitas. Let's get cracking!

How To Roast Pumpkin Seeds

pumpkin full of seeds

Our tried-and-true recipe for roasted pepitas is sure to become a new staple in your kitchen! Please note, there is some wait time for this method, so be sure to plan accordingly and roast your seeds ahead of time.

What You'll Need

  • Carving knife
  • Cutting board
  • Ice cream scoop or large spoon
  • Fruit and veggie wash
  • Colander
  • Measuring cups
  • Baking sheet
  • Aluminum foil
  • Paper towels

Ingredients

  • 1 medium-sized pumpkin
  • 2 tablespoons olive oil or avocado oil
  • 2 teaspoons pink salt
hand holding pumpkin seeds

Instructions

Step #1: Pumpkin Prep

Carefully cut a hole around the stem of pumpkin with a knife. Remove the stem to allow access to the inside of your pumpkin.

Step #2: Seed Removal

Using the large spoon or ice cream scoop, dig into the pumpkin and scoop out seeds. Continue until almost all seeds have been removed. Set seeds and pumpkin flesh into a strainer in the sink.

uncooked pumpkin seeds and flesh

Step #3: Separate Seeds

In a colander, rinse seeds and pumpkin innards with water to isolate the seeds. Using your fingers, scrape the stringy inner pumpkin off of the seeds. Continue until most seeds have been cleaned. Set those seeds on paper towels to thoroughly dry for about two hours.

Step #4: Remarkable Roasting

Preheat your oven to 300 degrees. Toss dry seeds in salt and olive oil. Next, spread them out on a foil-lined baking sheet. Roast for about ten minutes, checking every five to avoid burning. Stir occasionally to rotate. Remove from oven and let cool.

pumpkin seeds on white background

Ways To Use Roasted Pumpkin Seeds

Now that you know how to roast pumpkin seeds, how exactly do you incorporate them into your diet? Even on their own cooked pumpkin seeds are super satisfying as a healthy snack. There are numerous other options too, but one of our favorites is as a garnish on top of Pumpkin Pie Overnight Oats; roasted pepitas up the pumpkin factor and provide a satisfying crunch when used in that recipe. Pumpkin seeds are also an inventive way to add a fall twist to classic trail mix. You can even add them to homemade bread, spicy pizza, healthy muesli, decadent brownies, or creamy pasta. We think they'd be great on top of pumpkin pie as well, to add a textural element to the smooth and creamy goodness of pie. Extra bonus? They can be used for homemade dog treats too! Check out this recipe for a gluten-free snack for your favorite doggo.

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