roasted pumpkin seeds

Roasted Pumpkin Seeds

Recipes, Snacks

My kids love Halloween.  It’s one of their favorite holidays. And what’s not to love? They get to dress up in costumes, go trick-or-treating, and eat lots of candy. But as a parent, I know that Halloween can also be a sugar overload for kids. So I like to make sure my kids have plenty of nutritious snacks on hand to help balance out all the candy they’ll be eating. 

Roasted pumpkin seeds are a great option for a healthy snack. They’re packed with protein and essential nutrients, and they’re easy to make. Just roast the seeds in a bit of oil and your favorite seasonings. 

Pumpkin seeds are also a great way to introduce kids to a new food. Many kids are hesitant to try new things, but roasted pumpkin seeds are so delicious that they’ll be sure to love them.  And the great thing about this recipe?  You can use it for any type of winter squash seeds.  Don’t limit yourself!  Try them all! 


Why this roasted pumpkin seed recipe is awesome for kids

It took awhile to get my girls to try pumpkin seeds. But one approach that worked well was allowing them to choose their own seasonings. They love to get creative and we’ve tried so many different combinations.  Here are a few of our favorites: 

  • Salt and pepper
  • Cinnamon and sugar
  • Garlic powder and Parmesan cheese
  • Chili powder and lime juice
  • Pumpkin pie spice

Give one of ours a try or come up with your own! Your kids are sure to love them.



Pro tips for making our roasted pumpkin seeds

There are a couple of pro tips for making roasted pumpkin seeds that I’ve learned over the years. First, make sure to clean the seeds really well before roasting them. Second, roast them in a thin layer so they cook evenly. And finally, keep an eye on them while they’re cooking – they can go from roasted to burnt very quickly.

Want to know our hack for cleaning pumpkin seeds?

Step 1: Scoop the seeds and the goo from the pumpkin and pick out any large pieces
Step 2: Fill a bowl with water and add the seeds and good, picking out any large goo chunks
Step 3: Scoop seeds from the top of the water into a bowl, removing any straggling goo pieces!
Step 4: Pour seeds in a colander and rinse under running water- removing any remaining goo! Now they are ready for roasting!

This method works for all winter squash seeds! Don’t throw them away!

How to get your kids interested in pumpkins while cooking

Kids are naturally curious and they love to explore. When you cook with them, you can invite them to use their five senses to explore the food. They can feel the texture of the food, smell the aromas, taste a little bit, listen to the sounds of cooking, and see the different colors. 

You can also talk about the food as you cook it. Explain what it is and where it comes from. Talk about how it’s made and what different ingredients are used. This will help kids learn more about food and nutrition.

If you’re working on introducing your kids to new foods, don’t be discouraged if they don’t end up eating them right away. It’s important to keep exposing them to new foods, even if they don’t always eat them. 

Kids are not always going to want to try new things, but that doesn’t mean they won’t eventually come around. Just keep trying and be patient. The important thing is that they’re getting exposed to different foods and flavors. 


roasted pumpkin seeds

Roasted Pumpkin Seeds

Roasted pumpkin seeds are a great option for a healthy snack. They're packed with protein and essential nutrients, and they're easy to make!
Prep Time 10 minutes
Cook Time 1 hour


  • baking sheet
  • parchment paper


  • seeds from 1 pumpkin (or other winter squash variety!)
  • olive oil or oil of choice
  • salt
  • additional seasonings of choice (like cinnamon, sugar, garlic powder, pepper, chili powder, etc.)


  • Preheat the oven to 250°F.
  • Lightly coat your washed and dried pumpkin seeds with the oil of your choice.
  • Line a baking sheet with parchment paper and lay your pumpkin seeds on the parchment paper in a single layer.
  • Season with the seasoning of your choice.
  • Roast for twenty minutes in the oven then give them a stir. Continue to stir at twenty minute increments for sixty minutes in total, or until the seeds are golden brown.
  • Remove from the oven and let them sit to cool. Then enjoy!

Did you try this recipe?  What was your favorite seasoning combination?  Tell us in the comments!


More Pumpkin recipes to try:

Monster Pumpkin Oatmeal

Pumpkin Spice Latte

dani of kid food explorers

Hi there! I’m Dani.

Mama of three, pediatric dietitian, and founder of Kid Food Explorers, a resource hub and learning platform that empowers families on their journey to raising confident, adventurous eaters. We’re on a mission to make food fun, with interactive food play and STEAM activities that help kids learn about food in a playful, pressure-free way.

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