easy roasted pumpkin seeds (made without oil)
If you’ve recently made pumpkin puree or just simply carved pumpkins for fall, you probably have some pumpkin seeds you do not want to waste. Today you’ll learn how to roast pumpkin seeds without oil so they don’t go to waste. Make sure to get your pumpkin seeds dry before roasting, so they turn out crunchy, despite not having any oil on them!
I won’t lie, I was a bit skeptical when I first went to make these. Oil is what makes pumpkin seeds get that brown hue and the crunchiness we all love. But these actually turned out surprisingly crunchy without oil. So whether you are avoiding oils or want to use minimal ingredients to roast your pumpkin seeds, this recipe is sure to create a delicious and nutrient-filled snack!
why roast pumpkin seeds (& without oil)
- Low waste – When you make roasted pumpkin seeds, you’re not pitching them and contributing to an increase in landfills. Instead, you’re making a nutrient-filled snack!
- Cheap, healthy snack – You don’t have to pay extra for your pumpkin seeds; they already come with your pumpkin. Eating pumpkin seeds also provides numerous health benefits too!
- Perfect fall snack – These pumpkin seeds can be thrown into trail mix or just eaten on their own as a low-carb snack.
health benefits of pumpkin seeds
- High in magnesium – Pumpkin seeds are a natural source of magnesium, which supports relaxation, muscle recovery, and better sleep. Choosing locally grown pumpkins can help ensure a more mineral-rich snack.
- Rich in zinc – Zinc helps strengthen the immune system, supports clear skin, and encourages healthy hair and nails.
- Plant-based protein and healthy fats – These small seeds pack in protein, fiber, and heart-healthy unsaturated fats that keep you full and energized.
- Supports hormone and prostate health – Pumpkin seeds are known to promote hormone balance and support prostate health, especially in men.
- May help balance blood sugar and improve sleep – The combination of magnesium, tryptophan, and healthy fats can help steady blood sugar levels and promote deeper rest.
ingredients to make roasted pumpkin seeds without oil
For this recipe, you only need two simple ingredients:
- Fresh pumpkin seeds – These can come straight from a pumpkin you’ve bought locally. Just make sure all the stringy pumpkin innards are out of the seeds, rinse them, let them dry, then they’re ready to be used!
- Salt or other seasoning – Redmond Real Salt is my go-to.
different flavors and seasoning options for pumpkin seeds
If you want something more than salt on your seeds, you can also try these different flavor options:
Savory: Garlic powder, smoked paprika, chili lime, ranch seasoning
Sweet: Cinnamon + brown sugar, pumpkin spice, vanilla + coconut sugar
Umami: Nutritional yeast + sea salt
Spicy: Cayenne pepper, chipotle, or chili powder
tools you’ll need to make this roasted pumpkin seed recipe
- Parchment paper – For the lowest toxin option, I opt to use vegetable cooking parchment or unbleached parchment paper to line my baking sheet.
- Colander or mesh strainer – I find this the easiest way to rinse off my pumpkin seeds and pull out the pumpkin’s stringy fibers.
- Baking sheet or half sheet pan – Either one will do. You just need to be able to get your seeds to lay in a single layer.
- Airtight container – This can be old glass jars or a food storage container—whatever you have on hand will work!
- Large bowl – This is to put your pumpkin seeds in as you scoop them out of your pumpkin.
how to prepare pumpkin seeds before roasting
Remove the pulp – If you don’t want to be spraying your seeds and picking out the stringy flesh like I do, you can also put them in a bowl of warm water or boil them briefly to easily separate them and have clean pumpkin seeds.
Dry the seeds – Whether you lay them flat on a towel for a few hours to dry off or pat off the excess water with a towel, make sure to dry the seeds. This helps them get crispy! You can also allow the seeds to air dry in a single layer for 4+ hours on a towel once they’ve been rinsed and the pulp removed.
can I roast pumpkin seeds from any pumpkin?
Yes! I have roasted pretty much any kind of winter squash seed, and they all turn out to taste the same! Whether it’s a large carving pumpkin, a pie pumpkin (sometimes called a sugar pumpkin), or even a spaghetti squash. The latter two have smaller seeds, but they’re still a great snack.
If you want to roast the hulless, green pumpkin seeds (also known as pepitas), you will need to buy a Kakai pumpkin. These are great for adding to soups and salads for a nutty flavor.
can I use an air fryer to roast pumpkin seeds?
Absolutely! Ensure they are in a single layer and roast at 350°F for 10–15 minutes, stirring halfway through.
You may need to watch the seeds more carefully to ensure you take them out when they are golden brown or starting to pop so they do not burn.
how to roast pumpkin seeds without oil
Pumpkin seeds are nice to make because they’re not a ton of work and are ready in just a few simple steps:
- Scoop pumpkin seeds out of the pumpkin and place them in a bowl.
- Separate the seeds from the stringy pumpkin innards. You can do this by rinsing them under cool water or boiling them briefly to loosen the fibers.
- Place seeds in a colander and rinse under running water.
- Dry your pumpkin seeds by patting them with a paper towel (or you can allow them to air dry for 4+ hours on a towel).
- Preheat the oven to 350°F.
- Line a baking sheet with parchment paper and place dry seeds on top.
- Sprinkle salt onto pumpkin seeds and stir them around, making sure they end up in a single layer.
- Place on the middle rack of the preheated oven and bake for 15–25 minutes for larger pumpkins or 10-15 minutes for smaller seeds, stirring halfway through.
- Keep a close eye on your seeds. When they are crispy and golden brown or popping, they are done.
Once cooled, store in an airtight container at room temperature for up to 1 week, or in the refrigerator for up to 3 weeks to keep them crunchy.
I hope you enjoy this delicious snack with your entire family!
how to roast pumpkin seeds without oil
These pumpkin seeds are roasted without using any oil. By ensuring these seeds are dried before baking, you get easy, crispy pumpkin seeds!
Ingredients
- pumpkin seeds
- 1 tsp salt
Instructions
- Scoop pumpkin seeds out of the pumpkin and place them in a bowl.
- Separate the seeds from the stringy pumpkin innards. You can do this by rinsing them under cool water or boiling them briefly to loosen the fibers.
- Place seeds in a colander and rinse under running water.
- Dry your pumpkin seeds by patting them with a paper towel (or you can allow them to air dry for 4+ hours on a towel).
- Preheat the oven to 350°F. *see notes for air fryer instructions*
- Line a baking sheet with parchment paper and place dry seeds on top.
- Sprinkle salt onto pumpkin seeds and stir them around, making sure they end up in a single layer.
- Place on the middle rack of the preheated oven and bake for 15–25 minutes for larger pumpkins or 10-15 minutes for smaller seeds, stirring halfway through.
- Keep a close eye on your seeds. When they are crispy and golden brown or popping, they are done.
Notes
- Once cooled, store in an airtight container at room temperature for up to 1 week, or in the refrigerator for up to 3 weeks to keep them crunchy.
If cooking in the air fryer, heat to 350°F and bake for 10–15 minutes or until golden brown and you hear the seeds popping.
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So simple! I will have to try this, I’ve always used oil in the past and I love roasted pumpkin seeds!
I was the same so I was pleasantly surprised how well it worked!
This is awesome!
thank you!