Roasted Pumpkin Seeds

This vegan recipe for Roasted Pumpkin Seeds has pumpkin seeds, olive oil and salt as the primary ingredients.

Squash seeds are super nutritious and a delicious by-product of autumn decor. Particularly quick and easy to make are sugar pumpkin seeds, which are smaller and more tender. These shells are thinner and crisp up nicely in the oven.[2]

This recipe allows customizations! You can go lighter or heavier on the or optionally add black pepper, cayenne pepper or garlic powder. Customize the nutrition for this recipe () below.

Quick nutrition per serving: 427 Calories, 12.8 grams of protein, 26.3 grams of fat

image of roasted pumpkin seeds
Roasted Pumpkin Seeds
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1 cup Pumpkin Seeds
1 tbsp Olive Oil
1 tsp Salt
(optional) 1 tsp Black Pepper
(optional) 1 tsp Cayenne Pepper
(optional) 1 tsp Garlic Powder


  1. Preheat oven to 375 F.
  2. Scoop seeds from the pumpkin or squash and rinse seeds under cold water, discarding excess pumpkin fibers.
  3. Spread seeds on a paper towel and pat dry.
  4. Toss the seeds in olive oil and salt, coat evenly.
  5. Lay the pumpkin seeds on a baking sheet or silicon baking mat.
  6. Bake in the oven for 12-20 min, depending on the size of the seeds. Check in at 10 minutes, seeds will pop open when its ready.
  7. For a more crispier finish, leave in the oven for an extra 5 min.

Nutrition Chart and Customization

Change the amount of each ingredient () to update the nutritional value in the chart.


Pumpkin Seeds


Olive Oil

optional mix-ins

Black Pepper
Cayenne Pepper
Garlic Powder

( 1 serving )
calories KCAL %
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Vitamins and Minerals
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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2021) [2].
We calculated values from 2000 kCal daily recommended diet.

Nutrition Information per Ingredient