Crafting the perfect batch of savory roasted pumpkin seeds begins with a handful of simple, high-quality ingredients. Here’s what you’ll need to make our uniquely flavored pumpkin seed recipe:

• 1½ cups fresh pumpkin seeds (raw, in their shells – scooped directly from your pumpkin is ideal for the freshest taste and texture).
• 1 tablespoon cooking oil (olive oil is a fantastic choice for its rich flavor and health benefits, but feel free to use your favorite high-heat oil like avocado or grapeseed oil).
• 1 teaspoon sumac powder (find it here – this vibrant, tangy spice is the secret to our unique flavor profile. If unavailable, a mix of lemon zest and a pinch of paprika can offer a slight approximation, but sumac is highly recommended for its distinctive, slightly sour, citrusy notes).
• ½ teaspoon paprika (adds a warm, earthy undertone and a beautiful color).
• ¼ teaspoon cumin (contributes a deep, savory aroma that complements the sumac beautifully).
• ¼ teaspoon coriander spice (offers a mild, citrusy, and sweet flavor that rounds out the spice blend).
• Salt and black pepper, to taste (we recommend starting with ¼ teaspoon of each, then adjusting according to your preference. Remember, you can always add more, but you can’t take it away!).

For your convenience, a printable recipe card is available at the end of this post, summarizing all the ingredients and steps. Don’t be afraid to experiment with other spices if sumac is hard to find; chili powder or curry powder can offer a different but equally delightful twist. Beyond the ingredients, you’ll need a large baking sheet and some parchment paper to ensure your oven-roasted pumpkin seeds come out perfectly non-stick and evenly cooked.

Clean Your Pumpkin Seeds Thoroughly

Start by carefully scooping all the seeds out of your pumpkin. This is often the messiest but most rewarding part! Do your best to remove as much of the stringy “pumpkin guts” and pulp as possible. Once separated, place the seeds in a bowl of cool water and let them soak for about 5 minutes. This gentle soak helps to loosen any stubborn bits of pumpkin flesh still clinging to the seeds, making them easier to clean for a crispier roast.

Dry the Pumpkin Seeds Properly

After soaking, strain the seeds thoroughly to drain all the water. Spread them out in a single layer on several sheets of paper towels or a clean, absorbent kitchen towel. Gently pat them dry to remove as much surface moisture as possible. For the absolute best crispiness, let them sit for an additional hour (or even longer, up to overnight) to air dry. This extra drying time is crucial for preventing steaming during roasting, ensuring a truly crispy texture.

Season and Prepare for Roasting

Preheat your oven to 350°F (175°C). While the oven heats, line a dark baking sheet with parchment paper to prevent sticking and aid in even browning. In a medium-sized bowl, toss the well-dried pumpkin seeds with your chosen cooking oil until they are lightly coated. Next, add the sumac, paprika, cumin, coriander, salt, and black pepper. Stir everything together thoroughly, making sure each seed is evenly coated with the delicious spice blend. This ensures maximum flavor distribution.

Arrange on Baking Sheet

Spread the seasoned pumpkin seeds in a single, even layer on the prepared baking sheet. Avoid overcrowding the pan, as this can lead to steaming instead of roasting, resulting in less crispy seeds. Give them some space to breathe! Place the baking sheet in the top third of your preheated oven. Roasting higher in the oven often provides more direct heat for better browning and crisping.

Roast Until Golden and Crispy

Roast the pumpkin seeds for approximately 25 minutes. Crucially, remember to stir and flip the seeds every 10 minutes. This ensures even roasting and prevents burning, allowing all sides of the seeds to achieve that perfect golden-brown hue and satisfying crunch. Keep a close eye on them during the last few minutes, as they can go from perfectly roasted to burnt very quickly. Once they’re crisp and golden, remove them from the oven and let them cool completely on the baking sheet before enjoying. They will continue to crisp up as they cool.

Preparation and Preheat

Begin by preparing your pumpkin seeds exactly as described in steps 1 and 2 above. This means thoroughly cleaning and drying them is paramount. Once cleaned and dried, toss them with the cooking oil and our unique spice blend (sumac, paprika, cumin, coriander, salt, and pepper) in a medium bowl, ensuring an even coating. Next, preheat your air fryer to 350°F (175°C) for 5 minutes. Proper preheating is key for even cooking and achieving that desired crispiness.

Air Frying Instructions

Carefully spread approximately one cup of the seasoned pumpkin seeds onto your air fryer tray or into the basket. It is crucial not to overcrowd the air fryer; working in batches ensures optimal airflow and consistent crisping. Air fry for 10 to 15 minutes at 350°F (175°C). Remember to flip and stir the seeds every 5 minutes during cooking to ensure all sides get evenly exposed to the hot air. If you are using an air fryer oven model, position the tray on the top rack for best results. Once golden brown and crisp, remove the seeds and let them cool for a few minutes before enjoying. The residual heat will continue to crisp them up.

Hot Tip for Air Frying: For the crispiest results, you absolutely must air fry the pumpkin seeds in batches. Overfilling the basket or tray will lead to steamed, rather than crispy, seeds. Also, keep in mind that if you are air frying a smaller amount (less than one cup), the total air frying time may be shorter. Always monitor your seeds closely, especially during the final minutes, as air fryer models can vary in cooking time and intensity.

Ingredients

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Instructions

Equipment

• Baking Sheet
• Parchment Paper

Notes

💭 Expert Tips from Dietitian Summer Yule

This is a level 2 recipe (transition or weight maintenance). Pumpkin seeds are an excellent keto-friendly snack, provided no sugar is added. Each ¼ cup serving offers approximately 8.6 grams of total carbohydrates and 5.7 grams of net carbohydrates, fitting well within most low-carb dietary plans.

While delicious and nutritious, pumpkin and squash seeds are quite energy-dense, packing a significant amount of calories into a small portion. If your goal is weight loss through a low-carb or keto diet, it’s easy to overconsume nuts and seeds, which can potentially hinder your progress. Mindful portion control is key to enjoying these healthy fats without derailing your efforts.

These seeds are more than just a tasty crunch; they are nutritional powerhouses. Pumpkin seeds are rich in vital nutrients such as magnesium, which is crucial for muscle and nerve function, blood sugar control, and blood pressure regulation. They also provide zinc, essential for immune function and wound healing, along with heart-healthy fats and valuable plant-based protein. A ¼ cup serving, in its shell, also contains about 3 grams of fiber, which is vital for digestive health and helps promote a feeling of fullness, aiding in appetite management.

Nutrition information is an estimate for one serving of the recipe. Individual results may vary based on specific brands and ingredient variations.

Nutrition Facts (per serving)

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