How to Roast Pumpkin Seeds Without Oil

Jump to Recipe

Crunchy homemade roasted pumpkin seeds without oil are a nutritious snack using minimal ingredients. Add your favorite flavorings.

These little seeds are a very nutritious snack!

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 delicious, can be used for most varieties of pumpkin and squash seeds, however, see the ingredients section for a note.
Less wasteful, if you've been discarding your seeds, then stop now! Many cultures have been eating them for thousands of years, it's time you did too. My mother taught me how to roast them, I love the crunchiness and the flavor.
A good source of nutrients, did you know that these seeds are an amazing source of magnesium.
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 or your hands.

I tend to make these when I'm making a soup with either pumpkin and carrots or butternut squash.

Salt - add a sprinkle to taste. That's it, so simple and natural. But if you'd like to add flavorings toss them through your favorite spice blend.

The Type of Pumpkin

Different types of pumpkins (and squashes) will have different-sized seeds and can yield different flavors, some people find some varieties bitter, so keep a note of your preference.

How To Roast Pumpkin Seeds Without Oil?

Extract and Wash The Seeds

Use a sharp knife to cut open your pumpkin.

Scoop out the seeds using either your hands or a spoon, and place them into a colander.

Wash the freshly extracted seeds to remove any stringy flesh. You can do this by holding the colander under running water and rubbing the seeds with your hands, or by swishing and rubbing them around in a bowl of water until the flesh separates.

Two Methods of Drying

Method One

Layout the washed pumpkin seeds on a tea towel, separating each seed. Allow them to air dry for at least ½ day preferably in lots of sunlight.

Method Two

Pat dry the wash seeds with a clean tea towel or a paper towel.

Roast

Line a baking sheet tray with parchment paper, and lay the dried seeds onto the tray, I like to ensure none overlap so they get crunchy.

Sprinkle salt evenly across pumpkin seeds and place them in a preheated oven to 356 degrees Fahrenheit (180 degrees Celsius) on the middle rack and roast for approximately 7-10 minutes or until golden and crunchy once you hear them popping, take them out of the oven!

Remember, seeds come in different sizes, requiring different roasting times.

Let them cool down for a couple of minutes before eating.

Storage

Allow the Pumpkin seeds to completely cool down to room temperature before storing them, otherwise, they will go soggy. They can be stored for weeks in an airtight jar when sealed correctly.

FAQ

How to roast pumpkin seeds without oven?

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.

More Snacks and Pumpkin Recipes

If you're looking for another healthy snack, try almonds that are soaked in water, or my all-natura vegan no bake granola bars or crunchy clusters of nuts and seeds.

Or use this oil free roasted pumpkin seed recipe as a topper for soups such as sweet potato and pumpkin or tomato and fennel.

a white bowl of roasted butternut squash seeds

Did you make this? I'd love to know! Leave me a comment below with a ★★★★★ rating or tag @plantbasedfolk on social media.

Recipe

roasted pumpkin seeds spilled out of a brown cup

How To Roast Pumpkin Seeds Without Oil

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

Print Pin Rate Save Recipe

Course: Snack

Cuisine: Any

Diet: Gluten Free, Vegan

Cook Time: 7

Total Time: 7

Servings: servings

Author: Janelle Hama

Ingredients

1 whole Pumpkin see notes
1 pinch Salt to taste

Instructions

Extract Seeds

Cut pumpkin in half. Use a spoon to scoop out all the seeds. Wash them in a colander to get rid of any stringy flesh. See the above article for two ways to do this.
1 whole Pumpkin

Drying

Layout the pumpkin seeds on a tea towel, separating each seed. Allow to air dry for at least ½ day preferably in lots of sunlight. Or pat dry the wash seeds with a clean tea towel or a paper towel.
Preheat the oven to 356 Fahrenheit (180 Celsius). Line a baking sheet with parchment paper then lay the seeds onto the tray, ensure none overlap. Sprinkle salt evenly across pumpkin seeds.
1 pinch Salt
Place the tray in the oven on the middle rack and roast for approximately 7-9 minutes or until golden, or if they start popping take them out of the oven. (See notes) Allow to cool before eating.

Video

Notes

Roasting time can differ between seeds which differ between pumpkin varieties.

You will want the pumpkin seeds to turn golden and crunchy. Sometimes they might start popping, at this point take them out, they're done.

You might also be interested in using your pumpkin flesh in these muffins.

This recipe article was originally published October 2019.

Nutrition

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?Please consider !

If you enjoyed this recipe, consider supporting my work for the cost of a cup of coffee.

Comments

5 from 41 votes (33 ratings without comment)

How To Roast Pumpkin Seeds Without Oil

What Are Roasted Pumpkin Seeds?

Why You’ll Love This Recipe