Roasted, Seasoned Pumpkin Seeds

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The carving of the Halloween pumpkin is a glorious tradition, but almost as revered — in our circles at least — is the roasting of the coveted pumpkin seeds inside. Subtly sweet and nutty with a satisfying, chewy texture, they hold rank as a most nutritious and flavorful seed — copiously fresh in the fall.

So, this year, don’t throw the seeds away! It takes a little extra time to wash and dry them before roasting, but kids are great at it. Just follow the instructions, choose your seasoning and get snacking or put your seeds to use: as a topping for soups and salads; in muffins or pumpkin bread; you can even make pumpkin seed pesto or hummus. So many delightful culinary uses, it’s scary!


Preparation & Serving


  • Serves: 4
  • Prep Time: 15 minutes
  • Cook Time: 40-45 minutes


  • 1 small pumpkin (10 to 12 lbs.)
  • 1 Tbsp. olive oil
Louisiana Spice
  • 2 tsp. ground cumin
  • 1 tsp. Louisiana hot sauce
  • ½ tsp. garlic salt
  • ¼ tsp. ground red pepper
Sweet Pumpkin Pie
  • 1 Tbsp. pure maple syrup
  • 2 tsp. pumpkin pie spice mix
  • ½ tsp. salt
  • 2 tsp. dried minced garlic
  • 2 tsp. poppy seeds
  • 2 tsp. white sesame seeds
  • 1 tsp. caraway seeds
  • 1 tsp. kosher salt


Preheat oven to 300°F. Line rimmed baking pan with parchment paper.

Scoop out seeds from pumpkin; discard stringy pulp and rinse seeds in a colander under cold water. Shake pumpkin seeds in colander to remove excess water; you should have about 1 cup seeds. Spread seeds in single layer on prepared pan. Bake 25 minutes.

Increase oven temperature to 325°F. In large bowl, whisk desired seasoning ingredients (Louisiana Spice, Sweet Pumpkin Pie or Everything). Add oil and seeds to seasoning mixture; toss to coat. Spread seeds in single layer on same parchment-lined pan; bake 20 minutes (15 minutes for Louisiana Spiced seasoning) or until seeds are golden brown, stirring once.

Approximate nutritional values per serving:
(¼ cup Louisiana Spiced): 110 Calories, 7g Fat, 1g Saturated, 0mg Cholesterol, 280mg Sodium, 9g Carbohydrates, 3g Fiber, 0g Sugars, 0g Added Sugars, 3g Protein
(¼ cup Sweet Pumpkin Pie): 120 Calories, 7g Fat, 1g Saturated, 0mg Cholesterol, 290mg Sodium, 13g Carbohydrates, 3g Fiber, 3g Sugars, 3g Added Sugars, 3g Protein
(¼ cup Everything): 120 Calories, 8g Fat, 1g Saturated, 0mg Cholesterol, 480mg Sodium, 11g Carbohydrates, 4g Fiber, 0g Sugars, 0g Added Sugars, 4g Protein

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