Savory Spiced Pumpkin Seeds

Many people are carving pumpkins this time of the year, and so why not save the seeds and roast them for snacking on?  Pumpkin seeds are very nutritious, rich in potassium, zinc and magnesium not to mention protein and fiber.  My Mom always used to roast the pumpkin seeds that came out of our pumpkins, and I like to continue that tradition now.  The recipe I am sharing with you today is simple, salty with spices and herbs, and the perfect thing to add to your salads, or just enjoy as a snack.  So this year when you carve your pumpkins save the seeds!  If you want them even more simple, just toss them with olive oil and sea salt before roasting and eliminate the herbs and spices.

Author: Amy Lyons O’Neil

Amy has worked for Fresh and Natural Foods since 2006 contributing to the variety of healthful foods we offer. She graduated with a degree in studio art from Bethel University in 2007, but in her senior year of college, found that her passion was with the art of food. She later used her photography and culinary skills to create a vegan food and recipe blog, Fragrant Vanilla Cake. She has also written 3 cookbooks. She specializes in vegan and vegetarian recipes. Local, fresh and organic food has always been her focus in whatever she creates.



  1. To clean the pumpkin seeds (if they have pumpkin gunk on them), soak them in water for 30 minutes, then rinse well, and dry with a towel.
  2. Preheat the oven to 350F degrees, and line a sheet pan with parchment.
  3. Add seeds to a bowl along with the other ingredients.  Toss, and spread out on the prepared sheet pan.  Place in the oven and roast for about 30 minutes or until crispy and dry.
  4. Let cool.  Store in an airtight container.

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Recipe Type

  • Allergen Friendly
  • Dairy-Free
  • Gluten-Free
  • Heart Healthy
  • Paleo
  • Vegan
  • Vegetarian

Course Type

  • Snack

Skill Level

  • Beginner
  • Easy