5 Healthy Roasted Pumpkin Seed Recipes

I don't know about you, but pumpkin carving is one of my favorite fall activities. Something about seeing the creative orange creations lighting up everyone's front porches just gives me that warm, fuzzy feeling inside that comes with all things fall! 

When gutting out your pumpkin to carve (or when helping your kids with their pumpkins) do you automatically chuck all the pumpkin seeds? 

You might reconsider that after this!

Pumpkin seeds not only can make a delicious and nutritious fall snack, but also give you a boost of great health benefits. They are especially enjoyable when they're roasted! 

Roasted Pumpkin Seeds Benefits

  • Full Of Essential Nutrients - pumpkin seeds contain a bountiful amount of nutrients, including protein (they make a great vegan source of protein), magnesium (many people are deficient in magnesium), vitamin K, phosphorous, iron, potassium,vitamin B2, folate and more.
  • Great Source Of Antioxidants - pumpkin seeds are a strong source of antioxidants, which may help reduce inflammation in the body.
  • Improve Prostate/Bladder Health - studies have shown that the nutrients in pumpkin seeds may help with certain bladder issues and BPH.
  • Enhances Heart Health -  pumpkin seeds have shown to have a positive effect on heart health due to their nutrient quality. They have also shown to influence cholesterol levels.
  • Reduces Blood Sugar - studies have found that pumpkin seeds have the ability to help lower blood pressure.
  • Aids With Digestion - pumpkin seeds are a great source of fiber, which can help slow digestion and also reduce the chances of unnecessary weight gain.
  • Can Help With Weight Loss - also due to the fiber and nutrient content, pumpkin seeds can really help with weight loss goals. 
  • May Improve Sleep - the tryptophan and magnesium levels in pumpkin seeds have shown that they may have an effect on sleep and can help sleep come easier and more restfully. 

These roasted pumpkin seeds benefits and more are all excellent reasons why roasted pumpkin seeds should become one of your new favorite snacks, not just for the fall, but for all year round.

There are several different easy, tasty ways to enjoy roasted pumpkin seeds. Here are some recipe ideas to help get you started.

Easy Roasted Pumpkin Seed Recipes

Classic Roasted Pumpkin Seeds

Recipe credit: Allrecipes


  • 1 1/2 cups raw whole pumpkin seeds
  • 2 tsp organic butter, melted (or preferred alternative
  • 1 pinch salt


  1. Preheat oven to 300 degrees F (150 degrees C).
  2. Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown; stir occasionally.

Rosemary-Parmesan Pumpkin Seeds

Recipe credit: Delish


  • 2 tbsp butter (or preferred alternative)
  • 2 cups pumpkin seeds
  • 1/2 cup freshly grated Parmesan, plus more for serving
  • 1 tsp dried rosemary
  • 1/2 tsp crushed red pepper flakes (optional)


  1. Preheat oven to 275°. As it heats, microwave butter in 20-second intervals until fully melted.
  2. Toss the seeds with grated parmesan, rosemary and red pepper, then place them on a parchment-lined baking sheet and cook for 25 minutes, or until lightly golden.
  3. Serve warm with a light sprinkling of fresh parmesan on top.

Turmeric Roasted Pumpkin Seeds

Recipe credit: Good Dinner Mom


  • 1 cup organic raw pumpkin seeds
  • 1 tsp extra virgin olive oil
  • 2 drops sriracha or hot sauce, 1/8 tsp
  • 1/2 tsp sea salt, less if using table salt
  • 1/4 tsp fresh ground pepper
  • 1 tsp turmeric
  1. Preheat oven to 350F degrees and place oven rack on center position.
  2. In a small bowl, add all ingredients, changing quantities to your liking. Note; the turmeric absorbs a lot of the oil after it's added. Also, I highly recommend not skipping the sriracha. It adds just the right bit of heat and is a good pairing with turmeric.
  3. Stir all ingredients until well mixed. Spread in a single layer on a baking sheet.
  4. Bake for 5 to 8 minutes, until pumpkin seeds start to darken and plump up slightly.
  5. Remove from oven and let cool completely.
  6. Eat alone as a healthy snack or toss over any green salad or roasted vegetable dish. The pumpkin seeds can even be ground in a food processor and added to a favorite vinaigrette dressing.
  7. Left over pumpkin seeds keep very well for up to a week in an air-tight container.

Honey Roasted Pumpkin Seeds With Cinnamon

Recipe credit: Bless This Mess


  • 2 cups raw fresh pumpkin seeds
  • 1 tbsp butter (or preferred alternative)
  • 1 tbsp olive oil or coconut oil
  • 3 tbsp honey
  • 1 tsp cinnamon
  1. Preheat the oven to 275 degrees. If your pumpkin seeds are wet from washing, dry them a bit on a clean dish towel or on paper towels. Place the pumpkin seeds in a medium bowl.
  2. In a small microwave safe bowl, add the butter, oil or coconut oil and honey. Microwave until the butter melts and the honey is runny. Pour the honey mixture over the pumpkin seeds and stir. Add the cinnamon and stir again.
  3. Line a rimmed baking sheet with parchment paper so that the paper hangs over both ends. Dump the pumpkin seeds into the middle of the paper and place it in the oven. Bake for 30 to 40 minutes until the seeds and honey are a deep golden brown, stirring every 10 minutes.
  4. When the seeds are roasted, remove from the oven and stir again. Stir a few times as they cool to keep them from sticking in one big lump. Enjoy the seeds once they are cool enough to eat. Store uncovered for up to one week.

Roasted Pumpkin Seeds

Recipe credit: Jessica Gavin - Culinary Scientist


  • 3/4 cup raw pumpkin seeds
  • 1 tbsp olive oil
  • 1/2 tsp kosher or sea salt
  • 1/4 tsp garlic powder
  • 1/4 tsp paprika
  • 1/8 tsp black pepper
  1. Preheat oven to 350°F.
  2. Wash pumpkin seeds in a colander to remove the pulp and fibers. Thoroughly dry pumpkin seeds with a towel.
  3. In a small bowl combine pumpkin seeds, olive oil, salt, garlic powder, paprika and black pepper.
  4. Lightly grease a sheet pan with olive oil. Evenly spread the seasoned pumpkin seeds on the sheet pan.
  5. Bake until the seeds are toasted and crunchy, about 20 to 30 minutes. Stir the pumpkin seeds every 10 minutes for even toasting.

Here are Organifi, we sure love pumpkin seeds! Give one of these savory recipes a try this fall and enjoy roasted pumpkin seeds benefits! Be sure to let us know what you think. Do you have any favorite roasted pumpkin seed recipes? Share with us in the comments below, we'd love to exchange recipes with you.

And remember, we're in this together. 

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