How to Make Crunchy Soaked and Roasted Pumpkin Seeds

Are you carving pumpkins, or cooking with fresh whole pumpkin? Don’t let the seeds go to waste! Instead, come try our soaked and roasted pumpkin seeds recipe. It makes the best, most nutritious and crunchy roasted pumpkin seeds ever.

Most folks simply remove the seeds from their pumpkins and pop them straight into the oven. However, you can unlock a number of amazing benefits by soaking pumpkin seeds in a dilute salt water brine before baking them. I never skip this step!

HOT TIP: You can use this roasted pumpkin seeds recipe with any type of hard winter squash seeds. Butternut squash, acorn squash, hubbard squash, spaghetti squash – you name it! Like pumpkin seeds, all winter squash seeds are edible and delicious. 

RELATED: Want to make it homegrown? Come learn how to grow pumpkins and winter squash. Also don’t miss our easy guide on how to make and freeze homemade pumpkin puree to preserve it!

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Are roasted pumpkin seeds good for you?

Pumpkin seeds are an awesome healthy snack, and even more so once they’re soaked! They are notoriously rich in minerals, including magnesium, manganese, iron, copper, and zinc. They also contain notable amounts of protein, vitamins K and B2, folate, potassium, healthy (polyunsaturated) fats, and antioxidants. Compared to shelled pumpkin seeds you’re likely to buy in stores, homemade roasted pumpkin seeds with the outer shell still intact contain even more fiber.

Benefits of Soaking Pumpkin Seeds

Fresh roasted pumpkin seeds can be a bit tough – both on your teeth, and in your belly. But soaking pumpkin seeds in a mild salt water brine before roasting makes them less tough, more crisp, nutritious, and easier to digest.

Increased nutritional value

Soaking pumpkin seeds reduces phytic acid content. Considered an ‘anti-nutrient’, phytic acid is a natural substance commonly found in grains, legumes, nuts and seeds – including pumpkin seeds. Phytic acid binds with minerals and thereby inhibits our bodies from absorbing those minerals, along with vitamins, proteins, and other nutrients in food. Phytic acid can also exacerbate unpleasant gastrointestinal symptoms for some people, such as bloating and gas. 

Yet when you soak pumpkin seeds in water, it activates the sprouting process and neutralizes much of the phytic acids along with other enzyme inhibitors. This means soaked and roasted pumpkin seeds are more nourishing – because all those stellar nutrients in them are now more bioavailable! They are also easier to digest.

Better flavor and texture

While it may seem counterintuitive, soaking pumpkin seeds in salt water actually results in crunchier roasted pumpkin seeds! The soaking process helps soften the otherwise chewy exterior shell of the seed, enabling it to crisp up better in the oven. Combined with the reduced phytic acid content, this makes soaked and roasted pumpkin seeds more gentle on your stomach and more enjoyable to eat.

Plus, soaking pumpkin seeds in salt water means that some of the salt is absorbed and helps to flavor the seeds more deeply.

Flexible timing

Even though soaking pumpkin seeds before roasting is technically an ‘extra’ step, it adds additional flexibility to your cooking schedule. Rather than rushing to roast the pumpkin seeds immediately after cleaning them out from the pumpkin, they can simply hang out in the brine until you’re ready for them. Or, you can drain them after their soak, pop them in the fridge, and roast them a few days later.

HOW TO SOAK AND ROAST PUMPKIN SEEDS

Ingredients and Supplies

• Fresh pumpkin seeds. You can use jack-o-lantern pumpkins, decorative pumpkins, baking pumpkins, or other hard winter squash seeds. For this particular batch of soaked and roasted pumpkin seeds, we used the seeds from several sugar pie pumpkins. The pumpkins were roasted too – to make a big batch of our favorite three-bean pumpkin chili (vegan) plus a few jars of homemade pumpkin puree to save and use in recipes later. 
• Sea salt
• Water (enough to soak the seeds in a bowl)
• Seasonings of choice, such as paprika, cinnamon, sugar,
• Mixing bowl and strainer
• A baking sheet

Instructions

1) Collect Seeds

• First, wash your pumpkin(s) and then carefully cut them in half.
  
  
• Gather the fresh pumpkin seeds from inside pumpkin. Separate the seeds from the pumpkin flesh as much as possible.
  
  
• TIP: Rather than scooping everything out of the pumpkin with a spoon (mixing the guts and seeds) I find it is easiest to pinch and pull the pumpkin seeds away from the pumpkin flesh by hand while it is still firmly attached inside. Then I scrape the mostly seed-free guts out after.
  
  
• Rinse the seeds well in a strainer. Then, transfer the pumpkin seeds to a clean bowl to soak in. 

2) Soak the Pumpkin Seeds

• Next, create a mild salt water brine to pour over the seeds. Combine about 1/2 Tbsp of salt for every 2 cups of water used. The salt provides flavor, but also reduces the ability for any harmful bacteria to develop in the water, similar to a fermentation brine.
  
• Leave the bowl out on the counter and allow the pumpkin seeds to soak for 6 hours minimum, up to 24 hours.

If we gut our pumpkins in the morning, we let the pumpkin seeds soak all day and then proceed to the next step (letting them air dry overnight) before bed. Or, when we’re cooking or carving pumpkins in the evening, we soak the seeds overnight and drain them in the morning. You could also drain them and then store them in the fridge for a couple days before roasting if that works best for your schedule.

3) Air Dry

• Before roasting, it is best to let the soaked pumpkin seeds dry out before they go in the oven. They’ll be the most crunchy this way! 
  
  
• First, drain the seeds in a stainer and thoroughly shake away excess water. 
  
  
• Next, spread the soaked pumpkin seeds out to dry on a clean, lint-free tea towel. Doing this on a baking sheet makes it easy to move them around as needed. If possible, let the seeds air dry for several hours, tossing or stirring them on occasion. We’ve also expedited the process by patting them dry and proceeding to the next step sooner. You can also set a small fan nearby to help!

4) Season

• Now is the time to get creative and season your soaked pumpkin seeds however you see fit! Keep it simple with a sprinkle of sea salt, or go all out and add a tasty mix of several seasonings. In this particular batch, we used coconut oil, salt, and a sprinkle of paprika. See more ideas below.
  
  
• Place the soaked pumpkin seeds (now fairly dry) in a bowl to toss with seasonings and evenly coat them.
  
  
• At minimum, I recommend using melted coconut oil, butter, or olive oil plus a sprinkle of sea salt. We don’t usually measure, but about 1 tablespoon of melted oil or butter per two cups of pumpkin seeds is a good estimate.
  
  
• Sprinkle salt over to taste as you would when seasoning vegetables or popcorn, but keep in mind they’re already mildly salty from the salt water soak. You can always add more later!

Ideas for roasted pumpkin seed seasonings

Create savory roasted pumpkin seeds with a sprinkle of paprika, garlic salt or garlic powder, onion powder, chipotle seasoning, curry powder, everything-but-the-bagel seasoning, powdered ranch seasoning, nutritional yeast, or parmesan cheese.

You could make sweet candied pumpkin seeds by tossing them with cinnamon, sugar or brown sugar, maple syrup, agave nectar, or even a little ginger powder, clove and/or nutmeg. Check out our Sweet & Salty Rosemary Roasted Mixed Nuts recipe as a similar idea.

5) Roast the Pumpkin Seeds

• Preheat the oven to 325°F.
  
  
• Spread the pumpkin seeds out in a single layer on a baking sheet. Optional: line the baking sheet with a silicone mat or tin foil for easy clean-up. 
  
  
• Bake the soaked pumpkin seeds for approximately 30 to 45 minutes, until lightly golden and crunchy. Stir and toss the seeds several times throughout the process to promote even roasting, about every 15 minutes. 
  
  
• Keep in mind that soaked and roasted pumpkin seeds will be more chewy when they’re warm straight out of the oven, but will crisp up significantly as they cool!

Storage and Shelf Life

Once the pumpkin seeds have fully cooled, transfer them to an airtight container with a lid for storage like this glass flip-top jar. Store them in a cool dark location, such as the pantry or kitchen cupboard.

Stored at room temperature, homemade roasted pumpkin seeds should stay good for several weeks. However, they will have the best crunchy texture and flavor if consumed within one week. Storing them in the refrigerator can help extend their shelf life up to a few months. Discard if mold or off flavors/odors develop.

FAQ: Can you eat whole pumpkin seeds?

Yes, you can absolutely eat whole pumpkin seeds. You do not need to remove the outer shell; just pop them in your mouth as-is! In the grocery store, you mostly see green-colored shelled pumpkin seeds. However, the outer shell of the pumpkin seed is 100% edible, and contains a lot of beneficial minerals and fiber too! And as we’ve already explored, soaking pumpkin seeds in salt water before roasting helps to make the normally tough, chewy outer shell more crunchy and much easier to digest.

That’s all there is to it!

All in all, you can’t go wrong with soaked and roasted pumpkin seeds. They’re delicious, extra nutritious, and incredibly easy to make. Not to mention, making homemade roasted pumpkin seeds is the perfect zero-waste solution to fall festivities or recipes that involve whole pumpkins. See more sustainable ways to use or dispose of pumpkins after Halloween.

I hope you love this crunchy snack as much as we do! Please feel free to ask questions, leave a review, or simply say hi in the comments below.

Don’t miss these related recipes:

• How to Make Homemade Pumpkin Puree (and Freeze It)
• Healthy Sourdough Pumpkin Spice Bread or Muffins
• Roasted Sugar Pie Pumpkin 3-Bean Chili (vegan)
• Sweet & Salty Rosemary Roasted Mixed Nuts
• Creamy Roasted Butternut Squash & Sage Soup (vegan)