How to Roast Fresh Pumpkin Seeds


Pumpkin seeds are a very nutritious treat, as they are rich in minerals such as zinc, magnesium, manganese, iron, copper and protein. According to the World's Healthiest Foods encyclopedia, pumpkin seeds also contain phytosterols, which are plant compounds that deliver many health benefits from lowering cholesterol to reducing cancer risks. The next time you cut into a fresh pumpkin, don't throw away the seeds--roast them in the oven and enjoy them as a healthy snack.

Step 1

Cut the top off the pumpkin as you do when you are carving it for Hollywood.

Step 2

Scoop the pulp and seeds out of the pumpkin, and place in a colander. Run water over the seeds and separate the seeds from the pulp. Place the seeds in a separate colander and let them drain for 30 minutes to an hour.

Step 3

Place the pumpkin seeds on a paper towel and pat them dry, then move them into a large bowl.

Step 4

Pre-heat the oven to 300 degrees F. While the oven is heating up, add any spices that you wish to your pumpkin seeds. Add 1 tbsp. of melted butter or olive oil per 1 cup of pumpkin seeds, and then add any spice you wish. You can add cinnamon, paprika, cayenne pepper or any other spice you can think of. Mix the seeds and the spices up well.

Step 5

Spread the seeds in a single layer on a cookie sheet and roast in the oven for 30 minutes, or until they are golden brown, stirring occasionally. Allow them to cool before eating or storing.

Tips and Warnings

  • Putting a lot of fat, such as butter and oil, or salt on the pumpkin seeds can take away from their nutritional benefit. If you have problems with high blood pressure, do not add salt to your pumpkin seeds.

Things You'll Need

  • Pumpkin
  • Knife
  • 2 colanders
  • Paper towels
  • Stove
  • Bowl
  • Cookie sheet
  • Butter or olive oil
  • Spices of your choice


  • The Veggie Table: How to roast pumpkin seeds
  • Pumpkin Patches and More: How to Make Homemade Roasted Pumpkin Seeds: Nutritional Profile and Health Benefits

Who Can Help

  • World's Healthiest Foods: Pumpkin seeds: Nutritional Profile and Health Benefits
Keywords: roasted pumpkin seeds, fresh pumpkin seeds, baking pumkin seeds

About this Author

A freelance writer for more than 12 years, Traci Vandermark has written extensively on health and fitness topics. She is a student of health, fitness and nutrition at the International Institute Of Holistic Healing, certified by the American Association of Nutritional Consultants. Her articles have appeared in Catskill Country Magazine, The Lookout Magazine, Capper's, Birds and Blooms and Country Discoveries, to name a few.