In just 3 easy steps, you can have roasted, crunchy pumpkin seeds in 15 minutes. Here’s the simple ‘scoop.’
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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! HOW TO COOK PUMPKIN SEEDS IN 15 MINUTES. (And don't bother washing the seeds first!) See the 3 simple #HealthyKitchenHacks @TspCurry Click To Tweet
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.
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!)
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 1/4-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?
Monday 5th of November 2018
Hey there, I've got a lot of pumpkin seeds lying around. This is very useful. Thanks!
Monday 5th of March 2018
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
Tuesday 6th of March 2018
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.
Jessica @ HomeAddons
Tuesday 4th of July 2017
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,
Thursday 6th of July 2017
Thanks Jessica. Just watch them closely in a toaster oven - as they tend to burn a bit quicker. I appreciate you stopping by!
Wednesday 12th of October 2016
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!
Chelsey Amer, RDN
Tuesday 11th of October 2016
My favorite part of pumpkin carving!!