Don’t throw those pumpkin seeds away! Roast them up for a zinc-rich, salty or sweet crispy snack that the whole family will love!
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All the October pumpkin fun!
My crew is just like pretty much every kid around October – perfectly pumped to dress up in a fun costume, carve into some messy pumpkins, and run around with their friends to all the neighbor’s houses! We also use SO many of those little pie pumpkins this time of year. I just love to add the creamy sweetness to a broth for delicious soups like pumpkin chicken noodle soup, and chicken & pumpkin corn chowder, or chilis like this Instant Pot chipotle chili. And, of course, pumpkin is so fun to bake with. There are multiple recipes on the blog you can search for, but our favorites are the pumpkin breakfast cookies, pumpkin scones, and these brand new pumpkin donuts!
What to do with all those seeds!
With as many pumpkins as we go through in our home (including Halloween pumpkin carving!), we always end up having roasted pumpkin seeds on hand for quick lunchbox additions or snacks at home, and you can really dress them up any way you like! From simple and salty, to savory and complex, pumpkin seeds are a pretty blank slate, and so easy to roast as well. You can also make them a fun, sweet pumpkin spice or cinnamon toast flavor for a healthier Halloween treat!
Allll the zinc – and so many other healthy benefits!
Pumpkin seeds are known in health circles for being packed with zinc. Our bodies need zinc for so many things, including immune health, so it is pretty amazing this crispy snack is available during this time of year while the kids are back to school! But, did you know that pumpkin seeds are also loaded with other minerals, including magnesium, which so many of us (yes, kids too!), are super deficient in? What a fun way to get some minerals in!
The Method :: Soaking the Seeds
After carving your Halloween pumpkin, or scooping the seeds out of your roasting pumpkins for baking, you’ll want to soak the seeds. Add a little salt to a bowl, dump the seeds in, and fill to cover with water. They need to soak for at least an hour, but you can leave them overnight too. You’ll be able to pull any leftover pumpkin flesh out much easier after soaking too.
The Method :: Rinsing the Seeds
Once the seeds have soaked, drain the water, and give them a good rinse. This is a good spot to pick out any leftover pieces of pumpkin flesh that are stuck to any seeds too.
The Method :: Drying and Prepping the Seeds to Roast
After you rinse the seeds, you can lay them out on a paper towel to soak up any dripping, excess water. You don’t need them bone dry, but use the paper towel to pat the tops of the seeds. Next, dump the seeds onto an unlined, ungreased baking sheet. You’ll toss the seeds right there on the baking sheet with butter and sea salt. You can also add any extra seasonings or flavors you wish to add at this point.
The Method :: Roasting the Pumpkin Seeds
Roast your pumpkin seeds for about 15 minutes, and then give them a good shake or stir to make sure everything gets roasted evenly. Then roast another 7-10 minutes until golden. The pumpkin seeds will crisp up more as they cool, and you can store them in the pantry for a good month.
Let’s talk about dressing them up!
While butter and sea salt will always be my “go-to” favorite for pumpkin seeds, sometimes it is really fun to give the flavor a spin – especially if you have a lot of them! Here are some ideas! {All of the instructions for dressing up your pumpkin seeds are in the recipe card below}
- Pumpkin Pie Pumpkin Seeds :: This is super fun for Halloween night, with a crispy sweet flavor, it makes a yummy healthier treat option!
- Savory Pumpkin Seeds :: With a little garlic and onion powder, your seeds will transform into a savory snack in the best way!
- Cinnamon Toast Pumpkin Seeds :: This is another sweet option that works really well for Halloween night!
- Pizza Night Pumpkin Seeds :: If you’re craving the flavors of pizza, this one will hit all those salty, herby notes you love!
- Spicy & Sweet Pumpkin Seeds :: One of momma’s favs, the sweet heat is perfect for any fans of a little kick in the house!
- Vinegar, Sea Salt, & Black Pepper :: Like vinegar chips! Need I say more?!
How To Roast Crispy Pumpkin Seeds :: Plus 6 Different Flavor Variations!
Ingredients
- Seeds from 2 pie pumpkins about 1 – 1 ¼ cup seeds
- ½ tsp sea salt for soaking
- 1 tbsp of butter or avocado oil
- ½ – ¾ tsp sea salt for roasting
- See below for savory/salty/sweet flavor options!
Instructions
- Before roasting your seeds, you’ll want to clean and soak them for at least an hour. Cover the seeds with water in a small mixing bowl, and add about ½ teaspoon of sea salt to the water. Stir everything around, and let the seeds soak at least an hour, or up to 8 hours.
- Drain the seeds in a strainer, rinse, and remove any pumpkin flesh left behind. Put the seeds on a paper towel to soak any excess water, and gently pat dry. They won’t get totally dry unless you let them sit out overnight (which you can do if you want!). I usually don’t and they crisp up just fine.
- Pour the seeds onto a baking sheet, and toss them with melted butter and sea salt. If you are flavoring your seeds at all, you will add those seasonings here as well.
- Spread the seeds out on the baking sheet, and bake at 350 degrees for 15 minutes. Stir the seeds around and bake for another 7-10 minutes until golden and fragrant. The seeds will crisp as they cool.
- Store your seeds in an airtight container in the pantry for 2 weeks.
Notes
- Pumpkin Pie Pumpkin Seeds :: Pull the sea salt down to ¼ – ½ tsp, and add 1 tsp pumpkin pie spice, and 1-2 tsp coconut sugar
- Savory Pumpkin Seeds :: Add ½ tsp onion and garlic powder
- Cinnamon Toast Pumpkin Seeds :: Pull the sea salt down to ¼ – ½ tsp, and add 1 tsp cinnamon and 1-2 tsp maple syrup
- Pizza Night Pumpkin Seeds :: Pull the sea salt down to ½ tsp, and add 1 tbsp nutritional yeast, ½ tsp garlic powder, ½ tsp basil, and ½ tsp oregano
- Spicy & Sweet Pumpkin Seeds :: Add a few pinches of cayenne to your heat preference, and ½ tsp paprika, 1 tsp coconut sugar
- Vinegar, Sea Salt, & Black Pepper (Like vinegar chips!) :: Add a tsp or so of white vinegar, and a few pinches of black pepper to taste
