10 Roasted Pumpkin Seeds Recipes with Flavors

Every fall, as the leaves turn golden and pumpkins pile up at every market, I find myself transported back to my childhood. I remember those crisp October evenings when my mom and I would carve jack-o’-lanterns on the front porch, the air filled with laughter and the scent of fresh pumpkin. Instead of tossing the seeds, we’d rinse them off and roast them in the oven with just a sprinkle of salt—crunchy, nutty bites that were the best part of the tradition. Those simple seeds sparked my lifelong love for transforming pumpkin scraps into treasures.

Lately, I’ve been on a kitchen adventure, experimenting with bold flavors to elevate those humble seeds beyond the basics. After a bumper crop from my backyard patch this year, I roasted batch after batch, playing with spices, herbs, and sweet-savory twists. It’s not just nostalgic fun; roasted pumpkin seeds are packed with protein, healthy fats, magnesium, and fiber—perfect for guilt-free snacking amid busy days or holiday indulgences. In a world obsessed with trendy superfoods, why not rediscover this seasonal gem?

Classic Garlic Parmesan Roasted Pumpkin Seeds

Start with 2 cups cleaned and patted dry pumpkin seeds. Toss them with 2 tablespoons olive oil, 1 teaspoon garlic powder, ½ cup grated Parmesan cheese, and a pinch of salt. Spread evenly on a baking sheet and roast at 350°F (175°C) for 20-25 minutes, stirring halfway, until golden and crisp.

These seeds offer a savory umami punch that’s irresistible, with Parmesan providing calcium and garlic boosting immunity. They’re a versatile topping for salads or soups, delivering about 150 calories per ounce with heart-healthy fats.

Spicy Chili Lime Roasted Pumpkin Seeds

Combine 2 cups pumpkin seeds with 2 tablespoons avocado oil, 1 tablespoon chili powder, zest and juice of 2 limes, 1 teaspoon smoked paprika, and salt to taste. Roast at 350°F (175°C) for 20-25 minutes, shaking the pan midway for even crisping.

The zesty heat wakes up your taste buds, while lime adds vitamin C and chili aids digestion. Low-carb and crunchy, they’re an energizing snack for movie nights or a spicy kick to trail mix.

Sweet Honey Cinnamon Roasted Pumpkin Seeds

Mix 2 cups seeds with 2 tablespoons melted coconut oil, 2 tablespoons honey, 1 teaspoon ground cinnamon, and a dash of nutmeg. Bake at 325°F (160°C) for 25-30 minutes, stirring often to prevent sticking, until caramelized.

This cozy flavor profile evokes fall desserts but keeps it healthy with natural sweetness from honey for antioxidants. Great for yogurt parfaits, they support stable blood sugar thanks to fiber and protein.

Herbed Rosemary Thyme Roasted Pumpkin Seeds

Toss 2 cups seeds in 2 tablespoons olive oil, 1 tablespoon each finely chopped fresh rosemary and thyme, ½ teaspoon black pepper, and sea salt. Roast at 350°F (175°C) for 20 minutes, until aromatic and toasty.

Earthy herbs elevate these to gourmet status, rich in anti-inflammatory compounds. They’re a sophisticated nibble for cheese boards, promoting gut health with their fiber content.

Smoky Maple Bacon Roasted Pumpkin Seeds

For 2 cups seeds, blend 2 tablespoons maple syrup, 1 tablespoon liquid smoke, 2 teaspoons bacon bits (or vegan alternative), and smoked salt. Roast at 350°F (175°C) for 22-25 minutes, stirring for even flavor.

Bacon’s smoky allure without the grease—maple adds minerals and antioxidants. Protein-packed for satiety, ideal as a beer snack or salad crunch.

Curry-Spiced Roasted Pumpkin Seeds

Stir 2 cups seeds with 2 tablespoons sesame oil, 1 tablespoon curry powder, ½ teaspoon turmeric, 1 teaspoon cumin, and salt. Roast at 350°F (175°C) for 20-25 minutes until fragrant.

Exotic spices deliver anti-inflammatory turmeric benefits and bold warmth. A worldly twist for rice bowls, boosting metabolism with warming spices.

Zesty Lemon Pepper Roasted Pumpkin Seeds

Coat 2 cups seeds with 2 tablespoons olive oil, zest of 2 lemons, 1 tablespoon cracked black pepper, and flaky sea salt. Bake at 350°F (175°C) for 20 minutes, bright and crisp.

Citrus brightness cuts richness, with lemon’s vitamin C for immunity. Refreshing and low-calorie, perfect for fish tacos or as a palate cleanser.

Tangy BBQ Roasted Pumpkin Seeds

Mix 2 cups seeds with 2 tablespoons olive oil, 1 tablespoon smoked paprika, 1 teaspoon onion powder, ½ teaspoon garlic powder, 1 tablespoon brown sugar, and salt. Roast at 350°F (175°C) for 25 minutes.

Backyard BBQ vibes in seed form—antioxidants from paprika support skin health. Chewy-crisp addiction for parties or popcorn swaps.

Sweet Chili Roasted Pumpkin Seeds

Toss 2 cups seeds in 2 tablespoons honey, 1-2 tablespoons sweet chili sauce, and a pinch of cayenne. Roast at 325°F (160°C) for 25-30 minutes, sticky and spicy-sweet.

Asian-inspired fusion with chili’s capsaicin for fat-burning perks. Irresistible for stir-fries or as energy bites.

Cheesy Buffalo Roasted Pumpkin Seeds

Combine 2 cups seeds with 2 tablespoons melted butter, 2 tablespoons hot sauce (like Frank’s), ¼ cup crumbled blue cheese, and celery salt. Bake at 350°F (175°C) for 20-25 minutes.

Wings-night crunch without wings—probiotics from cheese aid digestion. Bold, game-day fuel with zinc for immunity.

These 10 roasted pumpkin seed recipes turn a seasonal leftover into flavor-packed snacks that are nutritious, customizable, and downright addictive. Grab those pumpkins, fire up the oven, and experiment—your taste buds (and waistline) will thank you. Which one will you try first? Share your twists in the comments!