Crunchy homemade roasted pumpkin seeds without oil are a nutritious snack using minimal ingredients. Add your favorite flavorings.
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🎃What are Roasted Pumpkin Seeds?
Roasted pumpkin seeds can be made with seeds collected from any type of pumpkin (or squash depending on country location)
These seeds are cleaned of any membrane, pat dried / air-dried, and then roasted in an oven with or without oil.
Roasted pumpkin seeds can be flavored with plain salt or various spices.
😋Why You’ll Love This Recipe
- Easy and quick - ready in minutes
- A good source of nutrients
- Naturally vegan, low fat (no oil) and gluten-free
🎃Ingredients You'll need
One pumpkin (squash - depending on the country you're from) (you choose the variety - I typically use Jap or Butternut pumpkin) will need to be halved so the seeds can be scooped out with a spoon.
Roasted squash seeds are a great by-product when needing to use a pumpkin e.g., to make the best vegan pumpkin soup.
Salt - add a sprinkle to taste
That's it, so simple.
🎃How to roast pumpkin seeds without oil?
Step 1 - Wash freshly extracted pumpkin seeds to rid of any stringy flesh. Do this using a colander (affiliate link).
Step 2 - Layout pumpkin seeds on a tea towel, separating each seed. Allow to air dry for at least ½ day preferable in lots of sunlight (must not be moist, moisture will cause seeds to steam rather than roast)
You can also pat dry with a paper towel.
Step 3 - Preheat the oven to 180 degrees Celsius / 356 degrees Fahrenheit
Step 4 - Line baking tray with baking paper
Step 5 - Lay pumpkin seeds onto the tray, ensure none overlap
Step 6 - Sprinkle salt evenly across pumpkin seeds
Step 7 - Place in oven in the middle rack and roast for approx. 7-9 minutes or until golden and crunchy
Step 8 - Allow cooling before eating.
⭐ Pro Tips
Add your favorite dried herb or spice to suit your palate
Pumpkin seeds can store for weeks in an airtight jar
Ensure pumpkin seeds are completely dry before you roast. If there is any moisture, this will cause the seeds to steam and not yield the desired result
Air drying time will differ between different geo-locations. If you're in a colder climate, you might need a day to dry
Roasting pumpkin seeds is a great idea; in addition to being a superfood, utilizing the seeds creates less wastage.
Whilst roasting pumpkin seeds some may pop in the oven.
Yes, you definitely can bake the pumpkin seeds without oil. Once the seeds are taken out of the pumpkin, clean the pumpkin seeds in a colander to get rid of any membrane, pat dry (air dry) and place singularly on a lined baking tray. Bake in a preheated oven of 180C (356F) until golden and crunchy. Serve cool.
Once the pumpkin seeds are cleaned and dried. Lay them singularly and flat onto a plate, sprinkle with salt and microwave until golden and crunchy. Let them cool before consuming
If you're looking for another healthy snack, try soaked almonds - they are so creamy.
Another great pumpkin recipe is this wonderful pumpkin baked ziti
Or use this recipe as a topper to my creamy sweet potato and pumpkin soup.
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Easy Roasted Pumpkin Seeds Without Oil
- 1 whole Pumpkin any pumpkin will do
- 1 smidge Salt to taste
- Cut pumpkin in half. Use a spoon to scoop out all the pumpkin seeds. Wash pumpkin seeds to rid of any stringy flesh1 whole Pumpkin
- Layout pumpkin seeds on a tea towel, separating each seed. Allow to air dry for at least ½ day preferable in lots of sunlight (must not be moist, moisture will cause seeds to steam rather than roast)
- Pre heat oven to 180 degrees Celsius / 356 degrees Fahrenheit. Line baking tray with baking paper
- Lay pumpkin seeds onto tray, ensure none overlap. Sprinkle salt evenly across pumpkin seeds1 smidge Salt
- Place in oven in the middle rack and roast for approx. 7-9 minutes or until golden. Allow to cool before eating.
N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.