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Home » Snacks

How To Roast Pumpkin Seeds Without Oil

Published: Mar 14, 2024 by Janelle Hama *This post may contain affiliate links. Disclosure

138 shares
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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.
  • 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 have seeds from making either soup with pumpkin and carrots, butternut squash coconut milk soup or buttercup 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.

a pile of roasted pumpkin seeds

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.

washing and drying pumpkin seeds

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.

Oil free roasted pumpkin seeds close up

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 more snacks, 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 Saved Recipe
Course: Snack
Cuisine: Any
Diet: Gluten Free, Vegan
Cook Time: 7 minutes minutes
Total Time: 7 minutes minutes
Servings: 2 servings
Author: Janelle Hama

Ingredients

  • 1 whole Pumpkin see notes
  • 1 pinch Salt to taste
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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.

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.
  • 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.
 
 
 
This recipe article was originally published October 2019.
 

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?Please consider Leaving a Review!

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

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Comments

    5 from 41 votes (33 ratings without comment)

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    Recipe Rating




  1. Jenan

    July 09, 2022 at 2:20 am

    5 stars
    ok now this is a great recipe for roasting pumpkin seeds! thanks for the tips of not using oil! it makes them way crispier!

    Reply
  2. Billie

    June 23, 2022 at 4:47 pm

    5 stars
    I love pumpkin seeds, thank you for this recipe! They turned out great!

    Reply
  3. Mishi

    June 11, 2022 at 2:36 pm

    5 stars
    I had no idea you could do this with no oil! Brilliant! Some do pop off in the oven, but thats okay

    Reply
  4. Paula

    June 02, 2022 at 10:27 pm

    5 stars
    These pumpkin seeds are roasted to perfection! I love this recipe so much!

    Reply
  5. Melanie

    May 13, 2022 at 12:17 pm

    5 stars
    What a great oil-free option we will be using this fall! Thank you for a healthy and delicious treat!

    Reply
  6. Kimberly

    November 01, 2020 at 10:18 am

    5 stars
    These turned out excellent and your instructions were so clear and easy. I just added a small amount of salt and some garlic powder. Thank you!

    Reply
    • plantbasedfolk

      November 02, 2020 at 9:17 am

      Hi Kimberly,

      I am so glad these were easy to make.
      The addition of garlic powder sounds wonderful - you've inspired me to do so too!

      Have a wonderful day 🙂

      J

      Reply
  7. Dina

    August 11, 2020 at 1:21 pm

    5 stars
    No oil! I used to put mine in the rubbish, Thanks for sharing your recipe.

    Reply
  8. Will

    November 05, 2019 at 8:48 pm

    5 stars
    great rosted pumpkin seeds recipes I can’t to
    find your email subscription link or e-newsletter service.
    Do you have any?

    Reply
    • plantbasedfolk

      November 05, 2019 at 9:44 pm

      Hi Kenneth,

      Thank you for your email. I have suscribed you to the PBF newsletter and for your reference here is the RSS feed - https://plantbasedfolk.com/feed/

      Thank you for stopping by and for your support, I look forward to sharing more recipes with you!

      Janelle

      Reply

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