How to Cook Pumpkin Seeds In 15 Minutes

BySerena Ball, MS, RD
24 Comments

In just 3 easy steps, you can have roasted, crunchy pumpkin seeds in 15 minutes. Here's the simple 'scoop.'

How to Cook Pumpkin Seeds in 15 minutes | Teaspoonofspice.com

It’s Healthy Kitchen Hacks Wednesday – the day we share our favorite time-saving kitchen tricks and cooking shortcuts to help you make healthy and delicious meals. And this is one of our most popular autumn posts - updated!

We share kitchen shortcuts and tricks on how to cook more healthfully and deliciously in the kitchen. Teaspoonofspice.com

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HOW TO COOK PUMPKIN SEEDS IN 15 MINUTES

Here are the 3 easy steps for how to cook pumpkin seeds in 15 minutes:

1. Scoop seeds out of the pumpkin and straight into a 1 cup measuring cup.
2. Add oil: 1 teaspoon to 1 cup seeds.
3. Transfer to a parchment-paper-lined (or greased) baking sheet, sprinkle with kosher salt and roast for 15 minutes in a preheated 400-degree oven.

And that's how easy it can be!  [bctt tweet="HOW TO COOK PUMPKIN SEEDS IN 15 MINUTES. (And don't bother washing the seeds first!) See the 3 simple #HealthyKitchenHacks @TspCurry " via="no"]

I've seen recipes with up to 11 steps...and bake times of up to an hour. But the above 3 steps will work great for pumpkin seeds, butternut squash seeds and just about any winter squash seeds.

STOP cleaning and washing your seeds! Here's the quick and easy version of: HOW TO COOK PUMPKIN SEEDS IN JUST 15 MINUTES | @TspCurry For more Halloween recipes go to: TeaspoonOfSpice.com

Now while my instructions for how to cook pumpkin seeds were only 3 steps, the notes are longer. They are not essential to the recipe - but may be helpful:

1. Don't wash the seeds - For years, I dutifully washed off the pumpkin "guts" (as my husband calls the stringy pulp.) But then, one time I didn't. And wow, the bits of pumpkin pulp added a chewy texture, like fruit leather (now my kids feel lucky to get a few bits of sweet pumpkin 'fruit leather'!)

2. Skip the soak water - If the seeds are fresh from the pumpkin, they are plump enough.

3. Forget drying overnight, and even patting seeds dry with a towel - Even seeds that are still slimy from being newly harvested from inside the pumpkin cavity will absorb enough oil to toast and to make the salt stick.

4. Oven time and temp may vary - The 15 minutes at 400-degrees produced crunchy, toasty and barely golden seeds on my oven's convection setting. I also tested seeds on regular (non-convection setting) and the seeds got really golden (not burnt - but close) at 375-degrees after 20 minutes. So WATCH CAREFULLY. Also, my seeds were small-ish from a smaller pumpkin, so if your seeds are larger, you may roast a little longer.

5. Stirring isn't necessary - Since you are blasting the seeds with high heat for a short time, they get crunchy toasty throughout without stirring.

6. Spice them up  - I usually just add salt because we're at the beginning of the pumpkin season and my kids, husband and I eat a pumpkin-full of seeds in one sitting. But of course, you could add spices (check out Deanna's recipe for Sugar & Spice Butternut Squash Seeds!)

In just 3 easy steps, you can have roasted, crunchy pumpkin seeds in 15 minutes. Here’s the simple ‘scoop.’ HOW TO COOK PUMPKIN SEEDS. More #Healthy Kitchen Hacks at https://www.pinterest.com/tspcurry/

And lastly, a bit about the nutrition super-stardom of the seeds. Pumpkin seeds are rich in:

Good (monounsaturated) fatty acids - Great for heart health
Vitamin E - A potent antioxidant that's harder to get in fruits and veggies because it's fat-soluble
B-vitamins - To help in metabolism and possibly reduce anxiety
Protein - About 8 grams in a ¼-cup serving
Amino acids tryptophan and glutamate - Which may help with healthy sleep
Iron, copper, manganese, potassium, zinc, calcium and selenium - Essential minerals that are also hard to find in fruits and veggies
Fiber - Obviously, with all those edible shells around the green pumpkin pepita seed in the center!

Have you roasted pumpkin seeds yet this year? Plain salt or fancy flavored?

 

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24 Comments

  1. I really need to cook my pumpkin and butternut squash seeds more often...it's a shame how infrequently I do it when it's this easy!

    1. Thanks Joanne. I know I'll be using the seeds from a butternut squash to make the siracha seeds...when I make your Squash Lasagna!

    1. Thanks Sues! I wonder how many pumpkins over the years it's taken for me to finally figure this out? Probably 100 or so!

  3. I went to a pumpkin carving party this weekend and took everyones leftover pumpkin guts that they didn't want. Yup, I was that girl. But now I have a lifetime supply of curried pumpkin seeds and enough left over to make those siracha maple ones you linked!

    1. You are very wise Rachael! You've got all the 'guts' and none of the 'gory' (pumpkin carving)!

  4. I need this tip since I can never get my pumpkin seeds to turn out right! I tried soaking them in salted water once-bleh! Way too salty!! I guess this means we gotta go buy some pumpkins now so we can do this 🙂

  5. I just toasted my squash seeds in the toaster oven today. Only used about a quarter teaspoon coconut oil so they wouldn't stick to the foil lined pan. Still eating the squash too!

  6. We use seasoning salt and sugar for kettle pumpkin seeds. Those don't last very long. I do mine at 350-375 for 13 minutes stirring at 15 and adding more salt/sugar if needed. can't wait to carve pumpkins!!!

  7. I love roasted pumpkin seeds, I have an abundance of seeds from all the pumpkin I eat and I hate to waste them! Great article and yummy ideas for flavour combos, thanks!

  8. Thanks for this new fast way to roasting my pumpkin seeds. I have a pumpkin from Grandma Ball and
    will try this out. Looking forward to NOT having to wash that stringy pulp off seeds. Now where is that knife?
    Love the Teaspoon of Spice. Also love to you and family. Aunt Boots

  9. This is such a good idea! Now I won't have to buy pumpkin seeds from the store anymore! Thanks for sharing!

    1. Thanks so much for stopping by. Quick, easy and delish is the only way it gets done around here!

  10. Brings back memories when my mom, sisters and I used to carve our pumpkins and then roast the seeds. Can't wait to do this with my girls this year. 🙂

    1. Yay! I know, when we're old and grey I sure hope to have grandkids because doing it with kids is the best. Although I've been known to do it myself if I'm cutting up a little squash and know there won't be enough to share!

  12. Great ideas on how to make these! I shared your tips on my latest blog post.
    Thank you so much for sharing this great way to do it!

  13. Hey Serena,

    Pumpkin seeds are always a great snack, when seasoned correctly there is nothing like it 🙂

    I saw in the comments that someone else has also thought to use their toaster oven to bake the seeds, I find this is a great way to do it!

    Thanks for sharing,

    Jessica

    1. Thanks Jessica. Just watch them closely in a toaster oven - as they tend to burn a bit quicker. I appreciate you stopping by!

  14. I know it’s February, but I’m making spaghetti squash and came across your blog! I am planning on using your easy recipe for the seeds, but I have a ton of guts (as you call them!), am I scraping too much!? Yours look like you have washed and scrubbed them compared to mine!! TIA! Terri

    1. I make these seeds using pumpkin seeds, butternut squash seeds and spaghetti squash seeds. And you're right, the amount of squash 'guts' differs between each type of squash and from year to year and from grocery store squashes to garden squashes. I don't think you're doing anything wrong. If you have too many guts for the seeds to spread out, use two baking sheets - as they do need to spread out enough so the oven air can circulate around them and get them toasty. But good job not dumping the 'guts' they roast up sweet and chewy, almost the texture of fruit leather.

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