Sweet and Salty Pumpkin Seeds


This easy toasted pumpkin seed recipe is perfect if you have an insatiable sweet tooth (and salt tooth).

Sweet and Salty Pumpkin Seeds Recipe
Photo: John Kernick
Hands On Time:
15 mins
Total Time:
1 hrs 30 mins
8 serves

Sip a seasonal apple cider cocktail and bask in one of those perfect fall days that combine sweater weather, pumpkin crafts, and this classic fall treat the whole family will love. This pumpkin seed recipe calls for the seeds of two medium fresh pumpkins and results in the perfect balance of sweet, salty, and crunchy—the trifecta for one insanely addictive snack.

After you rinse and pat dry the pumpkin seeds, you'll roast them in the oven, then toss them with butter, sugar, salt, and a bit of cinnamon. In a pinch, you can toast pumpkin seeds in the microwave instead by heating them in a single layer on a glass baking dish or pie plate. Microwave pumpkin seeds for about 2 minutes and stir. Heat again for 2 to 3 minutes, stirring after each minute, until the seeds are lightly browned and crunchy.


  • 2 cups fresh pumpkin seeds (from 2 medium pumpkins), rinsed and patted dry

  • 2 tablespoons unsalted butter, melted

  • 2 tablespoons granulated sugar

  • ½ teaspoon kosher salt

  • ¼ teaspoon ground cinnamon


  1. Scoop out seeds with a spoon or by using your fingers. Discard any bits of stringy pulp before placing pumpkin seeds into a colander and giving them a good rinse. Pat dry.

  2. Heat oven to 300°F. Spread the pumpkin seeds on a rimmed baking sheet and bake until dry throughout, 50 to 60 minutes. Remove from oven.

  3. Increase oven temperature to 350°F. In a large bowl, toss the pumpkin seeds with the butter, sugar, salt, and cinnamon.

  4. Return the seeds to the baking sheet and toast, tossing occasionally, until golden brown, 10 to 15 minutes.

Nutrition Facts (per serving)

225 Calories
19g Fat
10g Carbs
9g Protein
Nutrition Facts
Calories 225
% Daily Value *
Total Fat 19g 24%
Saturated Fat 5g 25%
Cholesterol 8mg 3%
Sodium 148mg 6%
Total Carbohydrate 10g 4%
Protein 9g

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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