14 Seasoned Pumpkin Seeds Recipes for Healthy Snacks

I remember the crisp fall afternoons of my childhood, when my mom and I would carve jack-o’-lanterns on the front porch, the air thick with the scent of pumpkin guts. We’d scoop out those slippery seeds, rinse them off, and toss them in the oven with just a sprinkle of salt. Those simple roasted pumpkin seeds were my first introduction to the magic of pepitas – crunchy, nutty, and endlessly versatile. Little did I know they’d become a staple in my healthy snacking arsenal.

Fast forward to last weekend’s kitchen experiment: I had a surplus of pumpkins from the farmers’ market and turned my counter into a seasoning lab. From fiery chili lime to savory garlic parmesan, I roasted batch after batch, tweaking spices until they were irresistible. In today’s world of grab-and-go junk food, these seasoned pumpkin seeds are a game-changer – packed with protein, healthy fats, magnesium, and zinc to keep you energized without the crash.

Pumpkin seeds aren’t just nutritious; they’re a blank canvas for global flavors, making snack time exciting and guilt-free. Whether you’re prepping for movie nights or desk-side munching, these recipes will elevate your crunch game.

Garlic Parmesan Pumpkin Seeds

Start with 2 cups cleaned and dried pumpkin seeds, 2 tbsp olive oil, 1 tsp garlic powder, ½ cup grated Parmesan cheese, and salt to taste. Preheat your oven to 300°F (150°C). Toss the seeds with oil, garlic powder, and salt, spread on a parchment-lined baking sheet, and bake for 25-30 minutes, stirring halfway. Five minutes before done, sprinkle with Parmesan and bake until golden.

These seeds deliver a savory umami punch with the protein boost from pepitas and calcium from cheese, perfect for curbing cheese cravings healthily. They’re heart-healthy thanks to olive oil’s monounsaturated fats.

Spicy Chili Lime Pumpkin Seeds

Ingredients: 2 cups pumpkin seeds, 1 tbsp avocado oil, 1 tsp chili powder, ½ tsp cumin, zest and juice of 1 lime, pinch of cayenne, and sea salt. Toss seeds with oil and spices, bake at 300°F for 25-30 minutes on a lined sheet, stirring occasionally. Finish with lime zest and juice post-bake for zing.

This fiery combo aids digestion with chili’s capsaicin and vitamin C from lime, while pumpkin seeds support immune health – an energizing snack for post-workout recovery.

Cinnamon Sugar Pumpkin Seeds

Mix 2 cups pumpkin seeds with 1 tbsp coconut oil, 2 tsp cinnamon, 2 tbsp coconut sugar, and a dash of nutmeg. Roast at 300°F for 25-30 minutes, stirring to caramelize evenly. Cool completely for crunch.

A sweet treat mimicking candy but loaded with antioxidants from cinnamon and fiber for blood sugar stability, ideal for dessert-like snacking without refined sugars.

Ranch Pumpkin Seeds

Combine 2 cups seeds, 2 tbsp olive oil, 1 tbsp dry ranch seasoning (or mix dill, parsley, onion powder, garlic powder, salt), and black pepper. Bake at 300°F for 25-30 minutes, stirring midway.

Cool ranch flavors meet pumpkin seed’s zinc for skin health and probiotics-friendly herbs, making this a low-cal dip alternative for veggie platters.

BBQ Pumpkin Seeds

Ingredients: 2 cups seeds, 1 tbsp sesame oil, 1 tsp smoked paprika, ½ tsp garlic powder, 1 tsp onion powder, 1 tbsp coconut aminos, and brown sugar pinch. Toss and bake at 300°F for 25-30 minutes.

Smoky BBQ notes with lycopene from paprika promote heart health alongside seeds’ magnesium for muscle relaxation – a crowd-pleasing tailgate snack.

Curry Pumpkin Seeds

Toss 2 cups seeds with 2 tbsp melted ghee, 1 tbsp curry powder, ½ tsp turmeric, cumin pinch, and salt. Roast at 300°F for 25-30 minutes, stirring for even toasting.

Anti-inflammatory turmeric and curry spices pair with omega-3s in seeds for joint support, turning snack time into an exotic, gut-friendly adventure.

Lemon Herb Pumpkin Seeds

Mix 2 cups seeds, 1 tbsp olive oil, zest of 1 lemon, 1 tsp dried thyme, ½ tsp rosemary, garlic powder, and salt. Bake at 300°F for 25-30 minutes; spritz with lemon juice after.

Bright citrus and herbs boost vitamin C for immunity, complemented by seeds’ iron for energy – refreshing for summer salads or standalone munching.

Honey Sriracha Pumpkin Seeds

Ingredients: 2 cups seeds, 1 tbsp neutral oil, 1 tbsp honey, 1 tsp sriracha, sesame seeds for garnish. Toss, bake at 300°F for 25-30 minutes, drizzle honey-sriracha midway.

Sweet-heat balance with honey’s antioxidants and seeds’ protein satisfies cravings while stabilizing blood sugar – addictive yet healthy.

Everything Bagel Pumpkin Seeds

Coat 2 cups seeds in 2 tbsp olive oil and 2 tbsp everything bagel seasoning (sesame, poppy, onion flakes, garlic, salt). Roast at 300°F for 25-30 minutes.

This bagel-topper hack delivers fiber-rich seeds with omega fatty acids from seeds for brain health – perfect breakfast topper or snack.

Cajun Pumpkin Seeds

Spice up 2 cups seeds with 1 tbsp avocado oil, 1 tsp Cajun seasoning, ½ tsp paprika, onion powder, and cayenne. Bake at 300°F for 25-30 minutes.

Bold Cajun flair with capsaicin for metabolism boost and seeds’ zinc for immunity – NOLA vibes in a healthy handful.

Rosemary Sea Salt Pumpkin Seeds

Toss 2 cups seeds with 2 tbsp olive oil, 1 tbsp finely chopped fresh rosemary, 1 tsp sea salt flakes. Roast at 300°F for 25-30 minutes.

Earthy rosemary’s antioxidants plus Mediterranean fats from olive oil and seeds support cardiovascular health – elegant simplicity.

Wasabi Pea-Inspired Pumpkin Seeds

Mix 2 cups seeds, 1 tbsp sesame oil, 1 tsp wasabi powder, 1 tsp soy sauce or tamari, green peas optional for mix-in. Bake at 300°F for 25-30 minutes.

Nasal-clearing wasabi with seeds’ magnesium fights headaches and stress – a crunchy twist on the snack bar classic.

Maple Pecan Pumpkin Seeds

Combine 2 cups seeds, 1 tbsp coconut oil, 1 tbsp maple syrup, ½ tsp cinnamon, chopped pecans handful. Roast at 300°F for 25-30 minutes.

Nutty maple goodness with pecans’ healthy fats and seeds’ protein for sustained energy – fall trail mix hero.

Truffle Oil Pumpkin Seeds

Drizzle 2 cups seeds with 2 tsp truffle oil, sea salt, and black pepper. Bake at 300°F for 20-25 minutes to preserve aroma.

Luxurious truffle elevates seeds’ earthy notes, rich in antioxidants for gourmet snacking that feels indulgent but fuels wellness.

These 14 seasoned pumpkin seed recipes prove that healthy snacking can be flavorful, fun, and effortless – stock up on pepitas, fire up your oven, and crunch your way to better habits today! Which one will you try first? Share your tweaks in the comments.