How to Harvest & Roast Pumpkin Seeds (Plus 5 Flavor Ideas!)

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Every fall when we carve pumpkins, we get excited about the golden, pumpkin seeds tucked away inside. They’re one of my favorite cozy snacks this time of year — crunchy, a little nutty, and just too good to throw away.

If you’ve ever wondered exactly how to clean, roast, and season them, this guide will walk you through it. You’ll also find a few delicious flavor ideas, how to store them, and the surprising health benefits of pumpkin seeds.

How to Harvest Pumpkin Seeds

If you’re cutting open a fresh pumpkin, you’re already halfway there. Harvesting the seeds is simple — just a little messy.

1. Scoop the seeds
Use a large spoon or your hands to pull out all the seeds and the stringy pulp from the pumpkin’s center.

2. Separate and rinse
Place everything in a big bowl of water. The seeds will float, making it easy to separate them from the pulp. Swish them around, then pour them into a colander and rinse well under cool water.

3. Dry completely
Spread the clean seeds out in a single layer on a towel or paper towel. Let them dry for several hours or overnight. The drier they are, the crispier they’ll be when roasted.

If you’re short on time, pat them dry and pop them into a warm oven for about 10 minutes before roasting.

How to Roast Pumpkin Seeds

Once your seeds are clean and dry, it’s time for the fun part.

Ingredients

• 1–2 cups cleaned pumpkin seeds
• 1–2 teaspoons olive oil (or coconut or avocado oil)
• Salt to taste

Instructions

1. Preheat your oven to 325°F.
2. Toss the seeds with oil and salt until evenly coated.
3. Spread them in a single layer on a parchment-lined baking sheet.
4. Roast for 15–20 minutes, stirring once or twice while baking.
5. They’re done when golden brown and fragrant. Let them cool completely before storing.

That’s it — simple, crisp, and so much better than store-bought.

Health Benefits of Pumpkin Seeds

Pumpkin seeds — or pepitas — may be small, but they’re packed with nutrients.

Here’s why they’re worth keeping around long after pumpkin season ends:

• Rich in protein to keep you feeling full and energized.
• Loaded with magnesium and zinc, both great for immunity and better sleep.
• High in healthy fats that support heart and hormone health.
• Contain tryptophan, which helps your body produce melatonin naturally.
• Good source of fiber, especially if you eat them with the shell on.

A small handful a day makes a perfect nourishing snack.

5 Flavor Variations to Try

Roasted pumpkin seeds are great with just salt, but adding a little seasoning makes them irresistible. Try one of these simple blends:

1. Garlic Herb
Olive oil, garlic powder, dried rosemary, and sea salt.
Warm, savory, and perfect for topping salads or soups.

2. Smoky Chili Lime
Olive oil, smoked paprika, lime zest, a pinch of cayenne, and salt.
A little smoky heat with a bright citrus kick.

3. Sweet Cinnamon Sugar
Melted butter, cinnamon, brown sugar, and a tiny pinch of salt.
Tastes like fair food — sweet, crunchy, and addictive.

4. Parmesan & Black Pepper
Olive oil, finely grated Parmesan, and plenty of black pepper.
Sprinkle the cheese right after roasting while the seeds are still warm.

5. Everything Bagel
Olive oil and a sprinkle of everything bagel seasoning.
Crunchy, salty, and so easy — great for snacking or tossing on avocado toast.

How to Store Pumpkin Seeds

Let the seeds cool completely before storing — if they’re still warm, condensation will make them soft.

• Keep them in an airtight glass jar or sealed container.
• Store in a cool, dark cupboard for up to two weeks.
• For longer storage, refrigerate or freeze for up to three months.
• To re-crisp, warm in the oven at 275°F for 5–10 minutes.

Other Ways to Use Pumpkin Seeds

Once you start roasting pumpkin seeds, you’ll find all kinds of ways to enjoy them. Try sprinkling them on oatmeal, granola, yogurt, or salads for extra crunch. They’re also delicious in trail mix, homemade bread, or blended into pumpkin seed butter.

If you’re feeling creative, you can even package flavored pumpkin seeds in small jars for simple, homemade fall gifts.

FAQ About Pumpkin Seeds

Do I need to remove the shells before roasting?
No. The shells are completely edible and add great crunch and fiber. The green pepitas you buy in stores are just the hulled version.

Why are my roasted pumpkin seeds chewy?
They likely weren’t dried all the way before roasting or were baked at too low a temperature.

Can I roast pumpkin seeds in an air fryer?
Yes, you can. Roast at 350°F for about 8–10 minutes, shaking the basket halfway through.

How long do roasted pumpkin seeds last?
About two weeks at room temperature or up to three months if frozen.

Can I eat raw pumpkin seeds?
Yes. They’re nutritious either way, though roasting brings out their flavor and crunch.

Final Thoughts

There’s something so satisfying about using every part of the pumpkin — from homemade purée to roasted seeds. They’re wholesome, easy to make, and just feel like fall.

If you love these roasted pumpkin seeds, you’ll definitely want to try them in my homemade granola. It’s healthy, easy to make, and the seeds add the perfect crunch and nutty flavor. You can check out the full recipe here and see how simple it is to turn a batch of seeds into a snack that lasts all week.