• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Hint of Rosemary
  • Breakfast
    • Smoothie Bowls
    • Smoothies
  • Drinks
    • Coffee Drinks
  • Healthy Desserts
    • No-Bake Treats
    • Cookies
  • Arabic Recipes
  • Shop
  • Subscribe
menu icon
go to homepage
  • Smoothie Bowls
  • Smoothies
  • Drinks
  • No-Bake
  • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Smoothie Bowls
    • Smoothies
    • Drinks
    • No-Bake
    • Subscribe
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Healthy Recipes

    Pumpkin Spice Roasted Pumpkin Seeds

    October 9, 2020 by Rosemary Leave a Comment

    Pumpkin Spice Roasted Pumpkin Seeds
    Jump to Recipe Print Recipe

    Pumpkin Spice Roasted Pumpkin Seeds. Don't throw away the seeds from carving pumpkins! This year make these healthy and delicious pumpkin spice roasted pumpkin seeds!

    My Pumpkin Spice Roasted Pumpkin Seed Recipe is:

    • Easy to make
    • An excellent healthy fall snack
    • High in fiber for gut health
    • Gluten free
    • Dairy free
    • Vegan
    • Refined sugar free

    ARE ROASTED PUMPKIN SEEDS GOOD FOR YOU?

    Pumpkin seeds are great for you! You don't need to eat very many to get all of these healthy benefits either!

    ROASTED PUMPKIN SEEDS BENEFITS:

    Pumpkin seeds are packed with nutrients like fiber, protein, vitamin K, phosphorus, manganese, magnesium, iron, zinc, and copper.

    Pumpkin seeds are high in antioxidants. Antioxidants can help keep sickness and disease away, which is especially important during the upcoming flu season.

    Pumpkin seeds are one of the highest natural sources of magnesium! Magnesium is essential for bone health, blood pressure, heart health, and even your insomnia.

    INGREDIENTS IN MY PUMPKIN SPICE ROASTED PUMPKIN SEEDS

    Pumpkin seeds from a pumpkin I carved. I also have used a sugar pie pumpkin too!

    Melted coconut oil. Use melted coconut oil or avocado oil. Both are great in this recipe!

    Pumpkin pie spice. Pumpkin pie spice is made from a blend of cinnamon, nutmeg, ginger, and cloves.

    Optional sweetener maple syrup.

    Pumpkin Spice Roasted Pumpkin Seeds

    TIPS FOR MAKING THE BEST PUMPKIN PIE SPICE ROASTED PUMPKIN SEEDS

    USE OIL. Oil is how you get seasoning to stick to pumpkin seeds.

    BOIL FIRST FOR SOFTER SEEDS. If you don't like quite as crunchy of a roasted pumpkin seed, lightly boil them for 10 minutes before roasting.

    USE HIGH QUALITY PUMPKIN PIE SPICE. This will give you the best flavor!

    SCRUNCH UP PARCHMENT PAPER BEFORE PUTTING IT ON YOUR PAN. Parchment paper stays in place better is you wrinkle it up first.

    STIR PUMPKIN SEEDS EVERY 10 MINUTES DURING ROASTING. Use a wooden spoon to stir your pumpkin seeds every 10 minutes or so during baking to make sure they toast evenly.

    FAQ'S

    Frequently asked questions about roasted pumpkin spice pumpkin seeds.

    SHOULD PUMPKIN SEEDS BE BOILED BEFORE ROASTING?

    There is no need to do this! But, if you like to have softer roasted pumpkin seeds, boil them for 10 minutes before roasting them. This will partially cook (and soften) pumpkin seeds before roasting.

    ARE PUMPKIN SEEDS BEST RAW OR ROASTED?

    Depends on what you want them for! I like roasted pumpkin seeds for a snack on their own, and raw pumpkin seeds as a great salad topper.

    DOES ROASTING PUMPKIN SEEDS DESTROY NUTRIENTS?

    Yes unfortunately heating any food will destroy some of its nutrients.

    ARE PUMPKIN SEEDS GOOD FOR GUT HEALTH?

    Yes! Pumpkin seeds are excellent for gut health because they are high in fiber. For those with inflammatory bowel disease, or crohn's disease, however, should avoid pumpkin seeds because it can irritate the already inflamed gut lining.

    Other healthy pumpkin recipes you might enjoy

    1. Instant Pot Pumpkin Steel Cut Oats
    2. How to make your own Pumpkin Puree
    3. Almond Milk Pumpkin Spice Creamer

    HOW TO MAKE PUMPKIN SPICE ROASTED PUMPKIN SEEDS

    My savory pumpkin seeds recipe is so easy to make! It is a perfect way to use up pumpkin seeds from carving pumpkins or making homemade pumpkin soup.

    Start by preheating your oven to 350 degrees Fahrenheit.

    In a large bowl, remove any of the flesh clinging to the pumpkin seeds.

    Next, line a baking sheet with parchment paper.

    Add your 2 cups of pumpkin seeds to your tray along with the 1 tablespoon of melted coconut oil or avocado oil and 1 ½ teaspoon of pumpkin pie spice. Add 1 tablespoon of maple syrup if you want them to be a little bit sweet.

    Toss the pumpkin seeds right on the tray to completely combine and spread them out evenly, like shown below.

    Pumpkin Spice Roasted Pumpkin Seeds

    Bake your pumpkin seeds for 25-30 minutes until golden brown and crispy. You can bake them less or more depending on how crispy you like them!

    HOW TO STORE PUMPKIN SPICE ROASTED PUMPKIN SEEDS

    Fresh roasted pumpkin seeds unfortunately do not last long in terms of crispiness. But, you can store them for up to a week in a sealed air tight container at room temperature.

    TIP: toss them into the oven for 5-10 minutes at 350 to crisp them up again!

    Pumpkin Spice Roasted Pumpkin Seeds

    Don’t forget to follow me on Facebook, Instagram, Pinterest, and Youtube!


    If you make this recipe and love it, please be sure to tag your photo #thehintofrosemary and leave me a rating in the recipe card!

    pumpkin spice roasted pumpkin seeds

    Pumpkin Spice Roasted Pumpkin Seeds

    Don't throw away your seeds when you make pumpkin soup or carve a pumpkin! You can use those seeds to make tasty and delicious pumpkin spice roasted pumpkin seeds!
    All you need is melted coconut oil (or avocado oil), pumpkin pie spice, and some optional maple syrup if you like it sweet.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 30 minutes mins
    Total Time 40 minutes mins
    Course Appetizer
    Cuisine American
    Servings 2 cups
    Calories 71 kcal

    Equipment

    • baking sheet
    • Parchment paper

    Ingredients
      

    • 2 cups pumpkin seeds
    • 1 tablespoon coconut oil, melted or avocado oil
    • 1 ½ teaspoon pumpkin pie spice
    • 1 tablespoon pure maple syrup optional

    Instructions
     

    • Preheat oven to 350 degrees F and line a baking sheet with parchment paper.
    • Remove any pumpkin flesh from the seeds.
    • Add your pumpkin seeds to your tray along with the 1 tablespoon of melted coconut oil and 1 teaspoon of pumpkin pie spice and the optional maple syrup.
      Toss the seeds completely to evenly coat.
      Spread the seeds out on the tray evenly.
    • Bake in your preheated oven for 25-30 minutes, or until golden brown.
      TIP: stir your seeds every 10 minutes to ensure even baking.
    • Enjoy!

    Notes

    Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

    Nutrition

    Serving: 0.25cupCalories: 71kcalCarbohydrates: 3gProtein: 3gFat: 3gFiber: 3g
    Keyword fallrecipes, pumpkin, pumpkinseeds, pumpkinspice
    Tried this recipe?Let us know how it was!

    More Healthy Recipes

    • healthy broccoli cheddar soup
      Healthy Broccoli Cheddar Soup!
    • 1 hour focaccia bread recipe cover photo
      1 Hour Focaccia Bread!
    • Butternut squash apple bake recipe cover photo
      Squash Apple Bake with Delicious Topping
    • Pineapple Smoothie Bowl Recipe
      22 New Year's Recipes Made by a Dietitian

    Reader Interactions

    Leave me a comment!

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Rosemary the registered dietitian behind The Hint of Rosemary! I created the Hint of Rosemary back in 2015 because I wanted to share my healthy recipes and teach that healthy eating is fun and delicious. I make your favorite desserts, drinks, and smoothie recipes with healthy ingredients that make you feel good while advocating mindful eating. Mindful eating is about not depriving yourself of the food you love!

    More about me →

    Popular

    • pineapple mango strawberry peach smoothie bowl
      How to Make a Thick Smoothie Bowl
    • dunkin strawberry dragon fruit refresher
      Strawberry Dragon Fruit Refresher (Dunkin)
    • Spinach smoothie recipe
      Spinach Smoothie
    • de bloating smoothie with banana and pineapple
      De Bloating Smoothie
    • Dunkin iced pumpkin spice latte recipe
      Iced Pumpkin Spice Latte (Dunkin)!
    • dunkin pumpkin cream cold brew recipe
      Dunkin Pumpkin Cream Cold Brew!
    • Pumpkin smoothie bowl recipe
      Pumpkin Smoothie or Smoothie Bowl
    • pumpkin spice almond milk creamer
      Almond Milk Pumpkin Spice Creamer

    Footer

    ↑ back to top

    About

    • About me
    • Privacy Policy
    • Disclaimer

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact me
    • Nutrition Services

    As an Amazon Associate I earn from qualifying purchases.

    Optimized for speed with 🤍

    Copyright © 2022 THEHINTOFROSEMARY