How To Roast Pumpkin Seeds Without Oil

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.

❓FAQ

🥄Related Recipes

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.

Did you enjoy making roasted pumpkin seeds without oil? I would love to hear from you, leave me a comment below and give me a rating. This will help me sustain Plant Based Folk. 

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📖 Recipe

Easy Roasted Pumpkin Seeds Without Oil

Crunchy homemade roasted pumpkin seeds without oil are a nutritious snack using minimal ingredients.

Print Pin Rate

Course: Snack

Cuisine: Mediterranean

Diet: Gluten Free, Vegan

Prep Time: 6 hours

Cook Time: 7 minutes

Total Time: 7 minutes

Servings: 2 servings

Author: Janelle Hama

Ingredients

• 1 whole Pumpkin any pumpkin will do
• 1 smidge Salt to taste

Cook ModePrevent your screen from going dark

Instructions

• Cut pumpkin in half. Use a spoon to scoop out all the pumpkin seeds. Wash pumpkin seeds to rid of any stringy flesh
  1 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 seeds
  1 smidge Salt
• Place in oven in the middle rack and roast for approx. 7-9 minutes or until golden. Allow to cool before eating.

Video

Notes

Roasting time can differ between seeds, you will want the pumpkin seeds to turn golden and crunchy.

You can use a paper towel to dab the seeds dry also

Store in an airtight container in the pantry

Make the best vegan pumpkin soup with the pumpkin flesh

 

Nutrition

Calories: 1kcal | Carbohydrates: 1g | Protein: 1g | Sodium: 194mg | Potassium: 2mg | Sugar: 1g | Vitamin A: 43IU | Vitamin C: 1mg | Calcium: 1mg | Iron: 1mg

N.B., nutrition info is an estimate based on an online nutrition calculator. This will vary based on the specific ingredients you use.

Tried this recipe?Mention @Plantbasedfolk or tag #plantbasedfolk