Food Gardening Network
Roasted Pumpkin Seeds.

Roasted Pumpkin Seeds

The first thing you do when you open up a pumpkin is scoop out the stringy middle and take out the seeds. But don’t throw those seeds away! Pumpkin seeds are a delicious snack, packed with fiber, vitamins, and minerals. All you need is a little oil, a little salt, and a little heat.

You don’t need any special pumpkin to get seeds for roasting. You can use the seeds from that jack-o’-lantern you just made.




  1. Scrape out the seeds and strings from your pumpkin.
  2. Put the seeds in a colander.
  3. Put the colander in the sink and run cool water over the seeds.
  4. Sort through the seeds and remove as much of the stringy fiber as you can. (You can compost the fiber or throw it out.)
  5. Spread the rinsed seeds on a baking sheet with short sides (not a flat cookie sheet as the seeds could slide right off).
  6. Leave the baking sheet out on your counter or in a cool oven overnight so the seeds can dry. Damp seeds don’t roast well.
  7. The next day, pick through your seeds and remove any remaining stringy fibers.
  8. Preheat your over to 325 degrees F.
  9. Spray a clean rimmed baking sheet with cooking spray.
  10. Toss the pumpkin seeds in a bowl with the olive oil and garlic salt.
  11. Spread the seeds out on the prepared baking sheet.
  12. Bake for 20 to 30 minutes, or until the seeds are golden brown. Stir halfway through.