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Recipe for Roasted Pumpkin Seeds

October 1, 2012

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One of the easiest ways to become a sustainable cook is not to waste the lesser-used elements of seasonal produce. Fall means pumpkin season, so whether you are carving pumpkins with friends or making homemade filling for a pumpkin pie, don’t forget to hang on to the seeds. Not only are they a satisfying, crunchy treat, but pumpkin seeds are also a good source of protein, magnesium, zinc, and omega-3s.

Integrative Nutrition student Andrea Biethman shares her favorite spice blend for roasting pumpkin seeds, a healthy snack the whole family will enjoy!

Roasted Pumpkin Seeds

Vegan, gluten-free


  • 1 cup pumpkin seeds
  • 2 tsp olive oil
  • 1 tsp garlic salt
  • 1 tsp onion powder
  • 1 tsp cumin
  • 1 tsp paprika
  • Dash of cayenne pepper
  • Dash of cinnamon 


  1. Clean out your pumpkin.
  2. Wash the pulp from the seeds (soaking the seeds in warm water for an hour will help this process).
  3. Allow the seeds to dry for 24 hours.
  4. Preheat the oven to 350° F.
  5. Combine all ingredients and place in 8×8 pan, coating the seeds with the seasoning mixture.
  6. Bake for 45 minutes, stirring every 15-20 minutes.

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