Salt and pepper roasted pumpkin seeds are one of the simplest and most addictive snacks you can make from a carved or leftover pumpkin. With only four ingredients—pumpkin seeds, oil, salt and black pepper—they roast up crisp, savoury and naturally vegan. They’re also nutrient-dense and sugar free, and can be prepared in the oven or quickly in an air fryer.
I roast seeds and nuts often, usually with a simple spice coating. For this recipe I stick to salt and black pepper because the clean, classic flavour is a favourite in my house. If you only carve pumpkins a few times a year, keeping the seasoning simple is a great way to highlight the nutty taste of the seeds.
When you carve pumpkins for Halloween or cook a whole squash, it’s a shame to discard the seeds. Roasting them turns what would be waste into a crunchy, wholesome snack. If you have an air fryer, the seeds become crisp even faster than in the oven.
So, what ingredients do you need for these roasted pumpkin seeds?
All you need are the seeds from a pumpkin or a similar squash (such as butternut squash), a small amount of oil, salt and freshly ground black pepper. Olive oil works well, but any neutral vegetable oil will do.
Can you adapt the seasoning?
Yes. While salt and pepper are delicious on their own, roasted pumpkin seeds are a great base for many spice blends. Try smoked paprika, curry powder, cumin, garlic powder or a Mexican-style blend for a bolder flavour. Add spices to the seeds when you toss them in oil so the seasoning adheres, or sprinkle additional flavouring immediately after roasting.
Tips for roasting pumpkin seeds
- Dry the seeds thoroughly before seasoning. Excess moisture slows crisping—pat them with a clean towel or kitchen paper and let them air-dry briefly.
- If you’re using an air fryer, a short dry cycle (about 2–3 minutes) can help remove surface moisture before you add oil and spices.
- Spread seeds in a single layer so they roast evenly. Crowding the pan or basket can cause steaming rather than crisping.
- Watch them closely during the final minutes; pumpkin seeds go from perfectly golden to burnt quickly.
Ways to eat pumpkin seeds
Beyond snacking straight from the bowl, roasted seeds add texture and flavour to many dishes. Here are a few serving ideas:
- Sprinkle over soups instead of croutons.
- Add to salads for extra crunch.
- Use as a topping for pasta dishes.
- Garnish stews, chilis or curries for added bite. They pair especially well with pumpkin-based stews and soups.
How to store pumpkin seeds
Once the seeds have cooled completely, store them in an airtight container at room temperature or in the fridge. Properly stored, they stay fresh for several days to a week, though their crunch may fade after a few days. In my house they rarely last more than a day or two!
Are roasted pumpkin seeds healthy?
Yes. Pumpkin seeds are a nutritious snack: they provide protein, fibre and a range of vitamins and minerals, including iron and calcium. They do contain fat, but much of it is unsaturated fat with beneficial omega fatty acids. Because they’re filling and nutrient-dense, roasted seeds make a healthier alternative to many packaged snacks.
Recipe
Salt and Pepper Roasted Pumpkin Seeds
A quick, four-ingredient snack that’s crunchy, savoury and naturally vegan. Make them in the oven or use an air fryer for a faster result.
Prep time: 15 mins · Cook time: 10–15 mins · Serves: 2 · Calories: 230 kcal
Ingredients
- 60 g pumpkin seeds (seeds from 2 small pumpkins)
- 1 tablespoon olive oil (or other vegetable oil)
- 1/8 teaspoon salt
- 1/8 teaspoon freshly ground black pepper
Instructions
- Preheat the oven to 180°C (160°C fan).
- Remove any orange membrane from the seeds, rinsing them under cold water until clean.
- Dry the seeds very well with a tea towel or kitchen paper.
- Place the dry seeds in a bowl and toss with the oil, salt and black pepper until evenly coated.
- Spread the seeds in a single layer on a baking tray lined with baking paper.
- Bake for 10 minutes, stir to separate any seeds that are sticking, then return to the oven for a further 5 minutes or until the seeds are golden and crisp. Keep a close eye to avoid burning.
Air Fryer Method
- Wash and dry the seeds thoroughly.
- Optionally air-dry the seeds for 2–3 minutes to remove surface moisture before seasoning.
- Coat the seeds with oil, salt and pepper.
- Air fry at 175°C for about 8 minutes, shaking the basket once or twice until the seeds are crisp and golden.
Notes
Nutritional information is approximate and provided as a guideline only. Adjust seasoning to taste and experiment with different spices to vary the flavour.
Nutrition (per serving, approximate)
Calories: 230 kcal · Carbohydrates: 3 g · Protein: 9 g · Fat: 22 g · Fibre: 2 g · Sugar: 1 g · Iron: 3 mg · Calcium: 14 mg
Pumpkin recipes you might like
If you’re using a whole pumpkin, here are a few recipe ideas to use the flesh as well as the seeds: Spiced Pumpkin Cookies for Halloween; Chocolate Chip Pumpkin Cereal Bars; Creamy Feta Quiche with Pumpkin and Spinach; Pumpkin Muffins with Apple and Spices.
Keep in touch
If you try these salt and pepper roasted pumpkin seeds, I’d love to hear how they turned out. Feedback from readers is always welcome.