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Try something different this Halloween with my crispy roasted pumpkin seeds recipe! These flavorful seeds are seasoned with aromatic spices for a satisfying crunch. They make an easy healthy snack that’s low carb, keto, gluten free, sugar free, nut free, and vegan. Learn how to make pumpkin seeds in the oven or air fryer for a quick, delicious treat anytime.
As for the pumpkin seeds. right on! Pairing them with sumac is an inspiration. 
– Reader
🎃 Pumpkin Seeds Recipe Ingredients
Here are the ingredients you need to make my pumpkin seed recipe:
- 1½ cups pumpkin seeds (fresh, raw, and in shell)
- 1 tablespoon cooking oil (olive oil or your favorite)
- 1 teaspoon sumac powder
- ½ teaspoon paprika
- ¼ teaspoon cumin
- ¼ teaspoon coriander spice
- Salt and black pepper, to taste (I used ¼ teaspoon of each)
Get a printable recipe card at the end of the post! If you can’t find sumac spice, feel free to experiment with other spices such as chili powder or curry powder.
In addition, you’ll need a large baking sheet and some parchment paper to make the oven roasted pumpkin seeds.
😋 How to Make Pumpkin Seeds
Scoop the seeds out of your pumpkin, removing as much of the stringy “pumpkin guts” as possible. Place the seeds in a bowl of cool water and soak for about 5 minutes to loosen any remaining pumpkin bits.
Strain the seeds and spread them in a single layer on paper towels or a clean kitchen towel. Gently pat dry, then let them sit for about an hour to dry further if time allows.
Preheat the oven to 350F (175C) and line a dark baking sheet with parchment paper. In a medium bowl, toss the pumpkin seeds with oil, then add sumac, paprika, cumin, coriander, salt, and pepper. Stir to coat evenly.
Spread the seasoned seeds in a single layer on the prepared baking sheet. Place the sheet in the top third of your preheated oven.
Roast for about 25 minutes, stirring and flipping the seeds every 10 minutes until crisp and golden. Let cool before enjoying!
🔥 Air Fryer Pumpkin Seeds
Prepare the pumpkin seeds as directed above with the oil and spices. Preheat your air fryer to 350F (175C) for 5 minutes.
Carefully spread one cup of pumpkin seeds on the air fryer tray. Air fry for 10 to 15 minutes at 350F (175C), flipping and stirring every 5 minutes. If you’re using an air fryer oven, use the top rack position. Let the seeds cool for a few minutes before enjoying.
Hot Tip: You will need to air fry the pumpkin seeds in batches for the best result. Keep in mind that air frying fewer seeds than one cup may result in a shorter total air frying time.
Watch How to Make It!
Roasted Pumpkin Seeds Recipe (Unique Flavor!)
Ingredients
- 1½ cups pumpkin seeds (fresh, raw, in their shells)
- 1 tablespoon cooking oil
- 1 teaspoon ground sumac spice
- ½ teaspoon paprika
- ¼ teaspoon cumin
- ¼ teaspoon coriander
- ¼ teaspoon black pepper
- ¼ teaspoon salt
Instructions
- Scoop the seeds out of your pumpkin, removing as much of the stringy “pumpkin guts” as possible. Place the seeds in a bowl of cool water and soak for about 5 minutes to loosen any remaining pumpkin bits.
- Strain the seeds and spread them in a single layer on paper towels or a clean kitchen towel. Gently pat dry, then let them sit for about an hour to dry further if time allows.
- Preheat the oven to 350°F (175°C) and line a dark baking sheet with parchment paper. In a medium bowl, toss the pumpkin seeds with oil, then add sumac, paprika, cumin, coriander, salt, and pepper. Stir to coat evenly.
- Spread the seasoned seeds in a single layer on the prepared baking sheet. Place the sheet in the top third of your preheated oven. Roast for about 25 minutes, stirring and flipping the seeds every 10 minutes until crisp and golden. Let cool before enjoying!
To Make Air Fryer Pumpkin Seeds:
- Prepare pumpkin seeds as directed above with the oil and spices. Preheat the air fryer to 350°F (175°C) for 5 minutes.
- Carefully spread one cup of pumpkin seeds on the air fryer tray. Air fry for 10 to 15 minutes at 350°F (175°C), flipping and stirring every 5 minutes. If you’re using an air fryer oven, use the top rack position. Let the seeds cool for a few minutes before enjoying.
- Tip: You will need to air fry the pumpkin seeds in batches for the best result. Keep in mind that air frying fewer seeds than one cup may result in a shorter total air frying time.
Equipment
Notes
💭 Expert Tips from Dietitian Summer Yule
This is a level 2 recipe (transition or weight maintenance). Pumpkin seeds are a keto-friendly snack as long as no sugar is added. Each ¼ cup serving provides about 8.6 grams of total carbs and 5.7 grams of net carbs. Pumpkin and squash seeds are very energy dense, offering a lot of calories in a small amount. If you’re following a low carb or keto diet for weight loss, it’s easy to overeat nuts and seeds, which can slow your progress. These seeds offer more than great flavor; they are rich in nutrients and fiber. Pumpkin seeds provide magnesium, zinc, heart-healthy fats, and plant-based protein. A ¼ cup serving in shell also contains about 3 grams of fiber, supporting both fullness and digestion. Nutrition information is for one serving of the recipe.
nutrition info disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information is an estimate provided as a courtesy. It will differ depending on the specific brands and ingredients that you use. Calorie information on food labels may be inaccurate, so please don’t sweat the numbers too much.
“To taste” means to your preferences, which may have to be visual to follow food safety rules. Please don’t eat undercooked food x
Nutrition
💡 How to Use Pumpkin Seeds
Keto pumpkin seeds make a delicious and satisfying snack on their own! For a crunchy twist, you can also use them as a topping on your favorite dishes. Try sprinkling them over one of these healthy recipes for added texture and flavor:
You could also use these seeds as part of a trail mix or as a healthier substitute for croutons on salads. Unlike your typical crouton, pumpkin seeds have no refined grains.
👨🍳 More Keto Recipes
Looking for more low carb recipes? Here are some of my favorite keto diet recipes on the site:
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Hello! I’m Summer, a registered dietitian and home chef who loves to cook, eat, and create recipes for you! Every recipe on this site has been tested by me to help ensure your success in the kitchen. All eaters are welcome here 🙂
First of all, Summer, nice site redesign. I was wondering why my comments late last week vanished, then appeared again days later. Now I have an answer.
As for the pumpkin seeds. right on! Pairing them with sumac is an inspiration. Heck, I’m impressed someone else is talking about sumac. We food nerds and our unusual ingredients, right? Not as much with sumac anymore, as I am seeing it in the local supermarket’s “International” aisle.
Either way, your idea is a perfect entry for the season. Lots of pumpkins/gourds this year. Whether as a result of the pandemic reducing demand, or of bumper crops, lots of opportunities to give your idea a try.
Thank you! The site redesign was a lot of work! That’s nice that you’ve been able to find the sumac locally. I’ll have to keep an eye out for it; it’s almost always less expensive to buy ingredients in a local store.