How To Clean and Roast Pumpkin Seeds

(Image credit: Joe Lingeman)

The real gift of pumpkin season is what’s hiding inside: the (all-too-often-discarded) seeds. When toasted in the oven with a little olive oil and some salt, the soft seeds from inside pumpkins turn into the crunchiest, savory snack of the season. They certainly make sticking your hand inside a squishy pumpkin worth the hassle, anyway. Here’s the simplest, easiest method for cleaning pumpkin seeds and roasting them in the oven.

(Image credit: Joe Lingeman)

How to Clean Pumpkin Seeds

It’s not necessary to remove every last scrap of pumpkin flesh from the seeds. Pick the seeds out of the pumpkin with clean hands and move them to a bowl of water. Soak the seeds briefly, working the seeds back and forth to dislodge stringy bits of pumpkin.

Some people hardly bother removing any of the strings and extras from the seeds, stating that it tastes great roasted and adds additional flavor to the seeds; others remove every last shred, which admittedly is a chore. I come in somewhere in the middle. I get most of the flesh and strings off, but I don’t get too obsessive about it. If I did, I doubt that I would roast seeds ever again because it can be quite nit-picky!

You’ve got to read the whisk tip in the comments: The Best Tool for Removing Pumpkin and Squash Seeds

(Image credit: Joe Lingeman)

How to Roast Pumpkin Seeds

Take the simple approach and just toss the cleaned seeds in a little oil and salt before roasting. There is also a wide variety of additional toppings you can add, both savory and sweet, to jazz things up. See recipe notes for some suggestions.

Pumpkin seeds are good for you, too: They’re high in protein, zinc, copper, and iron. They’re a good source of Vitamin E and K. (Here’s a good page showing their complete nutritional breakdown.) Some people believe that soaking them overnight in salted water, or boiling them for 10 minutes in salted water, helps to make their nutrition more available and to make them crunchier when roasted. But either way, you’re guaranteed a tasty treat.

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How to Roast Pumpkin and Squash Seeds


  • Large winter squash, such as a pumpkin

  • Neutral oil, such as canola, rice bran, or coconut

  • Salt

  • Flavor options: see recipe notes


  • Colander

  • Baking sheet

  • Spoon or spatula

  • Clean kitchen towel


  1. Scoop and clean the seeds. Arrange a rack in the middle of the oven and heat to 300°F. Cut the squash according to how you are going to use it. Scoop the seeds from the cavity and place in a colander. Pinch away all the large chunks of squash flesh and strings. Place the colander under cool running water and remove any additional squash flesh. Shake the colander to remove as much water as possible.

  2. Dry the seeds. Transfer the seeds to a clean kitchen towel and pat dry. The seeds might stick to the towel a bit.

  3. Oil and salt the seeds. Place the seeds on a baking sheet and drizzle with a small amount of oil, approximately 1 teaspoon for 3/4 cup of seeds. Season with a pinch or two of salt.

  4. Toss and bake the seeds. Toss the seeds until they are evenly coated with oil and salt. Spread them out so they are in a single layer, though some overlapping is fine. Roast until the seeds are just starting to brown, 20 to 25 minutes. If your oven has uneven spots, you may want to stir after 10 minutes.

  5. Remove and cool. Remove the seeds from the oven and let them cool on the baking sheet before serving.

Recipe Notes

Sweet Pumpkin Seeds: Omit or reduce the salt and roast the seeds on parchment-lined baking sheet. Let cool, then toss with brown sugar or a little maple syrup. Not too much, just enough to lightly coat the seeds. You can also add cinnamon, allspice, nutmeg or other 'sweet' spices. Toss well to coat evenly. Return the tray to the oven and continue to roast for another 10 to 15 minutes or so.

Sweet-Hot Pumpkin Seeds: Toss the seeds with a little honey and Sriracha or chili flakes. A little cumin might be nice, or curry powder. Roast as with sweet seeds.

Savory Pumpkin Seeds: Add herbs such as chopped rosemary, dried oregano and/or spices such as smoked paprika, chili powder, cumin to the seeds before roasting. Check carefully to be sure the herbs and spices aren't browning too quickly. If so, roast at a sightly lower heat.

Storage: Leftover seeds can be stored in an airtight container at room temperature for up to 3 days.

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