Roasted Unsalted Pumpkin Seeds

These perfectly roasted unsalted pumpkin seeds transform an often discarded pumpkin byproduct into a nutritious, crunchy snack that's ready in under an hour. Whether you've just carved pumpkins or are searching for a healthy snack option, this roasted pumpkin seeds recipe delivers impressive nutrition without added sodium and is ready in just 45 minutes from start to finish. Their crisp texture and nutty flavor make them ideal for trail mixes, salad toppers, or simply munching by the handful.

I first started making unsalted roasted pumpkin seeds when searching for heart healthy snack ideas for my dad as he needed to watch his sodium intake. What began as a dietary necessity quickly turned into our favorite fall ritual, roasting seeds from every pumpkin that comes through our kitchen. Over the years, we've experimented with different ways to clean, dry, and season the seeds, always returning to the pure, nutty flavor that roasting brings out in this simple recipe.

Gather Your Ingredients

• Raw pumpkin seeds: Fresh seeds scooped directly from your pumpkin deliver rich, toasty flavor, but store bought raw pepitas work just as well and save prep time. Look for seeds free of blemishes and debris for best results.
• Olive oil or coconut oil: Coating the seeds with a tablespoon of extra virgin olive oil brings a subtle, fruity richness, while coconut oil offers a hint of natural sweetness. Both help develop a golden, crisp exterior, and you may substitute avocado oil for higher temperature roasting.

How to Make Roasted Unsalted Pumpkin Seeds

Prepare Your Oven:

Preheat your oven to 300°F (150°C). This moderate temperature ensures the pumpkin seeds roast evenly without burning, slowly drawing out moisture for maximum crunch and enhancing their nutty taste.

Clean Your Seeds:

If using fresh pumpkin seeds, separate them from flesh and rinse thoroughly with cold water in a colander. Dry seeds completely with paper towels or a clean dish towel. Removing excess moisture is vital, as wet seeds will steam and not crisp properly while roasting.

Add Oil:

Transfer the dry pumpkin seeds to a medium bowl and drizzle with one tablespoon of olive oil or melted coconut oil. Toss until every seed is evenly coated, as this step is key for promoting even roasting and a golden finish.

Arrange for Roasting:

Spread your oiled seeds in a single layer on a rimmed baking sheet, leaving space between each for airflow. Avoid overcrowding; if needed, use two sheets. Proper spacing guarantees crispness on all sides.

Roast to Perfection:

Bake pumpkin seeds in your preheated oven for 25 to 30 minutes, stirring every 10 minutes to encourage even browning and prevent burning. Begin checking at the 20 minute mark. Seeds are ready when golden brown and aromatic, but watch carefully in the final 5 to 10 minutes to avoid over roasting.

Cool and Store:

Remove seeds from the oven and allow to cool completely on the baking sheet. Seeds will continue to crisp as they cool. Once at room temperature, transfer to an airtight container, where they will keep fresh for up to one month.

Pumpkin seeds are nutritional powerhouses, packed with magnesium, zinc, and satisfying plant protein. I learned that when you roast pumpkin seeds without salt, their natural, earthy sweetness really stands out for a snack that's both delicious and surprisingly complex. Skipping added salt means you can enjoy more seeds in one sitting, and they never leave you reaching for extra water.

Smart Swaps and Variations

There are endless ways to personalize roasted unsalted pumpkin seeds for different tastes and occasions. For a sweet snack, toss seeds with cinnamon and a drizzle of maple syrup before roasting, or try adding a bit of vanilla extract and a sprinkle of coconut sugar for dessert appeal. If you love bold flavors, dust seeds with garlic powder, black pepper, or your favorite salt free herb blend before baking. Melted dark chocolate makes an indulgent finish after roasting. For oil swaps, avocado oil works well at higher heat and adds a neutral flavor, while ghee gives a rich, buttery note but is no longer vegan.

How to Store and Reheat Roasted Unsalted Pumpkin Seeds

To preserve maximum crunch and flavor, let roasted unsalted pumpkin seeds cool completely on the baking sheet before transferring to a glass jar or other airtight container. Store at room temperature in a cool dry pantry for up to four weeks. For long term storage, refrigerate in a sealed container for up to three months or freeze in a freezer safe bag for up to six months. If the seeds lose crispness, reheat on a baking sheet in a 300°F oven for three to five minutes, then allow to cool before resealing in the container.

What to Serve with Roasted Unsalted Pumpkin Seeds

Roasted unsalted pumpkin seeds are a versatile addition to nearly any meal or snack. Sprinkle them over butternut squash soup for satisfying crunch, add to granola or overnight oats for protein, or toss on salads in place of croutons. Their mild nutty flavor pairs well in trail mixes with dried fruit and dark chocolate chips or as a nutritious crust for baked poultry or fish. For gatherings, set out small bowls of pumpkin seeds alongside dried fruit and cheese for a wholesome party snack.

Nutritional Benefits

Unsalted roasted pumpkin seeds are a powerhouse of nutrition, offering significant amounts of magnesium, zinc, and plant based protein with absolutely no sodium added. Each quarter cup serving boasts around 170 calories, 9 grams of protein, and healthy omega 3 and omega 6 fatty acids, making them great for heart health and digestive support. Their rich micronutrient content also supplies manganese, phosphorus, copper, and iron that support overall wellness and immune function.

Recipe Success Tips

If your roasted pumpkin seeds turn out chewy instead of crispy, they may not have dried fully after rinsing or could have been roasted at too high a temperature. Always ensure seeds are patted completely dry before adding oil and use a moderate oven heat of 300°F for even roasting. Stir seeds every ten minutes to avoid burning and promote even color, and let them cool on the baking sheet so they finish crisping up before storage. If raw seeds are particularly large, they may need up to five extra minutes in the oven—simply check for golden brown color and a rich, nutty aroma.

These roasted unsalted pumpkin seeds show that the simplest foods can become delicious, nutrient packed snacks with the right technique. Give this recipe a try to enjoy wholesome crunch with every bite, and feel great knowing you're making use of every part of your pumpkin.

Common Questions About This Recipe

→ How do you achieve crispiness with unsalted pumpkin seeds?

Thoroughly drying the seeds after rinsing and roasting them at a moderate temperature ensures maximum crunch.

→ Can you use other oils for roasting pumpkin seeds?

Yes, olive oil and coconut oil add delicious flavor, but you can use avocado or grapeseed oil as alternatives.

→ How should roasted pumpkin seeds be stored for freshness?

Let seeds cool completely, then store in an airtight container at room temperature for up to a month.

→ What are some serving ideas for roasted pumpkin seeds?

Try them in trail mix, over granola, sprinkled on salads, or as a crunchy soup garnish.

→ Are roasted pumpkin seeds healthy?

They are a source of protein, healthy fats, fiber, and nutrients, making them a nourishing snack choice.