11 Roasted Pumpkin Seeds Recipes with Seasonings

As a kid, every Halloween was a pumpkin-carving extravaganza in our family kitchen. My mom would scoop out those gooey innards, and we’d roast the seeds with just salt and a prayer they’d turn out crispy. Those simple bites were my first taste of kitchen alchemy—transforming waste into a crunchy treasure. Little did I know they’d become my go-to snack for fall vibes.

Fast-forward to last autumn, when I turned my tiny apartment kitchen into a seasoning lab. With a bumper crop of pumpkins from a local farm, I experimented wildly: spicy kicks, sweet glazes, herby twists. What started as curiosity birthed addictive crunch that beats any store-bought trail mix. In today’s world of quick snacks, roasted pumpkin seeds are a powerhouse—packed with protein, healthy fats, magnesium, and fiber to keep you fueled without the crash.

Classic Garlic Parmesan Roasted Pumpkin Seeds

Start with 2 cups cleaned and dried pumpkin seeds. Toss them in 2 tbsp olive oil, 1 tsp garlic powder, ½ cup grated Parmesan, and a pinch of salt. Spread on a parchment-lined baking sheet and roast at 350°F for 20-25 minutes, stirring halfway, until golden and crisp. These seeds deliver a savory umami bomb, rich in zinc for immune support and a satisfying crunch that’s perfect for movie nights or salads—low-carb, high-flavor guilt-free snacking.

Spicy Chili Lime Roasted Pumpkin Seeds

For zesty heat, mix 2 cups pumpkin seeds with 2 tbsp avocado oil, 1 tbsp chili powder, zest and juice of 2 limes, 1 tsp cumin, and salt to taste. Roast at 350°F for 20-25 minutes, shaking the pan midway for even toasting. The tangy lime cuts through the spice, offering vitamin C boosts alongside the seeds’ magnesium for heart health and stress relief—ideal for adding fire to tacos or trail mix.

Sweet Cinnamon Sugar Roasted Pumpkin Seeds

Coat 2 cups seeds in 2 tbsp melted butter, 2 tbsp brown sugar, 1 tsp cinnamon, and a dash of nutmeg. Bake at 350°F for 20-25 minutes, stirring often to prevent clumping. This cozy treat mimics candy but packs fiber and antioxidants for steady energy—great as a yogurt topping or standalone dessert, satisfying sweet cravings healthily.

Herby Rosemary Sea Salt Roasted Pumpkin Seeds

Toss 2 cups seeds with 2 tbsp olive oil, 2 tsp finely chopped fresh rosemary, 1 tsp sea salt flakes, and black pepper. Roast at 350°F for 20-25 minutes until fragrant and crisp. Rosemary’s antioxidants pair with the seeds’ omega-3s for anti-inflammatory benefits, making this a sophisticated snack for charcuterie boards or soups.

Curry-Spiced Roasted Pumpkin Seeds

Combine 2 cups seeds, 2 tbsp coconut oil, 1 tbsp curry powder, ½ tsp turmeric, 1 tsp garam masala, and salt. Roast at 350°F for 20-25 minutes, stirring for even golden edges. Bursting with anti-inflammatory spices and the seeds’ iron content, these boost digestion and energy—perfect stirred into rice or curries.

Maple Glazed Roasted Pumpkin Seeds

Drizzle 2 cups seeds with 2 tbsp pure maple syrup, 1 tbsp olive oil, ½ tsp cinnamon, and sea salt. Roast at 350°F for 20-25 minutes, watching closely to avoid burning. The natural sweetness highlights the seeds’ protein for sustained fullness, a fall favorite for oatmeal or as a candied crunch.

Smoky Paprika Roasted Pumpkin Seeds

Mix 2 cups seeds with 2 tbsp olive oil, 1 tbsp smoked paprika, 1 tsp onion powder, ½ tsp garlic powder, and salt. Bake at 350°F for 20-25 minutes until smoky and crisp. Paprika’s vitamin A supports vision, combined with fiber for gut health—elevate popcorn or roasted veggies effortlessly.

Zesty Lemon Pepper Roasted Pumpkin Seeds

Blend 2 cups seeds, 2 tbsp olive oil, zest of 2 lemons, 1 tbsp cracked black pepper, and 1 tsp sea salt. Roast at 350°F for 20-25 minutes for bright, citrusy crunch. Lemon’s vitamin C enhances iron absorption from the seeds, promoting vitality—a refreshing twist for salads or fish dishes.

Buffalo Wing Roasted Pumpkin Seeds

Coat 2 cups seeds in 2 tbsp melted butter, 2 tbsp hot sauce, 1 tsp garlic powder, ½ tsp cayenne, and salt. Roast at 350°F for 20-25 minutes, tossing halfway. This game-day staple delivers capsaicin heat for metabolism boosts plus protein—dip-ready or standalone wing alternative.

Everything Bagel Roasted Pumpkin Seeds

Toss 2 cups seeds with 2 tbsp olive oil and 2 tbsp everything bagel seasoning (sesame, poppy, onion flakes, garlic, salt). Roast at 350°F for 20-25 minutes until aromatic. Mimicking bagel crunch with probiotics from seeds for gut health—top avocado toast or eat by the handful.

Honey Sriracha Roasted Pumpkin Seeds

Stir 2 cups seeds with 2 tbsp honey, 1 tbsp sriracha, 1 tbsp sesame oil, and salt. Roast at 350°F for 20-25 minutes for sticky-sweet heat. Honey’s antioxidants and seeds’ zinc fight colds—addictive for stir-fries or as a spicy-sweet snack.

These 11 roasted pumpkin seed recipes turn humble seeds into flavor explosions that’ll keep you snacking smart through fall and beyond. Grab a pumpkin, experiment with your favorite twists, and share your crispy creations in the comments—your taste buds (and body) will thank you!