Roasted pumpkin seeds
Crunchy, lightly salted roasted pumpkin seeds — a simple, zero-waste snack from fresh or bagged seeds, ready in under an hour.
Roasted pumpkin seeds are the no-fuss, no-waste snack you can make whenever you carve a pumpkin or buy seeds in bulk. They’re crunchy, lightly salted and utterly moreish — perfect for nibbling, topping salads or sprinkling over soups.
This method keeps things simple: rinse, dry, oil, salt and roast. The little extra step of air-drying before roasting is the secret to perfectly crisp seeds every time.
Ingredients
- 120 g raw pumpkin seeds
- 15 ml olive oil
- 5 ml fine sea salt
Equipment
- baking tray
- sieve or colander
- measuring spoons
- kitchen paper
Instructions
Preheat the oven to 160°C fan/180°C conventional and line a baking tray with kitchen paper or a non-stick liner.
If using seeds straight from a pumpkin: scoop seeds into a sieve and rinse under cold running water, rubbing between your fingers to remove pulp. If using bagged raw seeds, give them a quick rinse to remove dust.
Spread seeds on kitchen paper and pat thoroughly dry. Leave to air-dry on the paper for 30 minutes so the outer skin dries — this step helps them go properly crisp when roasted.
Tip the dried seeds into a bowl, drizzle with the olive oil and sprinkle over the fine sea salt. Toss so every seed has a thin sheen of oil and is evenly seasoned.
Spread the seeds in a single layer on the lined baking tray. Roast for 20 minutes at 160°C fan/180°C conventional, shaking or stirring the seeds every 6–7 minutes so they colour evenly. Watch from 15 minutes — they go from golden to burnt quickly.
Remove from the oven when golden and fragrant, transfer to a clean plate or tray to cool for 5–10 minutes (they crisp as they cool). Taste and add a little extra salt if needed, then store when completely cold.
Tips
- Dry the seeds thoroughly — even slightly damp seeds will steam and stay chewy instead of crisping.
- Stir or shake the seeds every 6–7 minutes while roasting so they brown evenly and don't burn in patches.
- Make ahead: roast a double batch and store in an airtight jar; they keep crunchy for up to 2 weeks at room temperature.
- If seeds are small, check earlier (from 12–15 minutes) as they will cook faster than larger, thicker ones.
- For extra gloss and flavour after roasting, toss warm seeds with a teaspoon of honey or maple syrup and a pinch of smoked paprika (adds sweetness and smoke).
Substitutions
olive oil → sunflower oil or rapeseed oil, same quantity (15 ml)
Stays closefine sea salt → smoked salt, same quantity — gives a smoky savoury finish
Noticeably differentraw pumpkin seeds → shelled pepitas from the shop, 120 g — saves prep but freshly-scooped seeds are fresher
Stays close
Nutrition
Per serving · estimated
- 210
- Calories
- 9 g
- Protein
- 3 g
- Carbs
- 18 g
- Fat
- 2 g
- Fibre
- 1 g
- Sugar
- 490 mg
- Sodium
FAQ
How long do roasted pumpkin seeds keep?
Stored in an airtight container at room temperature they stay crisp for about 1–2 weeks. If they soften, re-crisp in a low oven for 5–8 minutes.
Can I roast the seeds in a frying pan instead of the oven?
Yes — dry-fry over a medium heat, stirring constantly for 6–10 minutes until golden. Watch closely to avoid burning.
Why are my seeds chewy after roasting?
Most likely they were not dry enough before roasting or were crowded on the tray. Dry thoroughly and spread in a single layer with space to breathe.
Can I flavour them differently?
Absolutely. Toss with smoked paprika and cayenne for heat, or caster sugar and cinnamon for a sweet snack. Add flavours after roasting for best adhesion.
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