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+ servings

Roasted Pumpkin Seeds

Three different variations on roasted pumpkin seeds - Ginger Soy, Brown Sugar Spice, and Maple Chipotle.
Course Snack
Cuisine American
Prep 10 minutes
Cook 20 minutes
Total 30 minutes
Servings 2 cups pumpkin seeds
Calories 450 kcal
Author Michelle


  • 2 cups shelled pumpkin seeds pepitas
  • 1 tablespoon extra-virgin olive oil
  • Your choice of seasoning blend below

Ginger Soy:

  • 2 tablespoons soy sauce
  • 2 teaspoons granulated sugar
  • teaspoons ground ginger

Brown Sugar Spice:

  • 2 tablespoons dark brown sugar
  • 1 tablespoon water
  • teaspoons ground allspice
  • ½ teaspoon salt
  • ¼ teaspoon cayenne pepper

Maple Chipotle:

  • 2 tablespoons pure maple syrup
  • 1 teaspoon chipotle chile powder
  • ½ teaspoon ground cumin
  • ½ teaspoon salt


  1. Preheat oven to 300 degrees F. Line a large, rimmed baking sheet with parchment paper; set aside.
  2. In a medium bowl, combine the pumpkin seeds with the olive oil. In a small bowl, whisk together the ingredients for whichever spice blend you are using, then pour over the pumpkin seeds and stir to combine and evenly coat all of the seeds.
  3. Spread in a single layer on the baking sheet and bake until the seeds are golden and crunchy, about 20 minutes, stirring halfway through. Allow the seeds to cool for at least 15 minutes before serving.

Recipe Notes

Nutritional values are based on one cup of Ginger Soy pumpkin seeds

Nutrition Facts
Roasted Pumpkin Seeds
Amount Per Serving
Calories 450 Calories from Fat 342
% Daily Value*
Fat 38g58%
Saturated Fat 6g38%
Sodium 1010mg44%
Potassium 575mg16%
Carbohydrates 12g4%
Fiber 4g17%
Sugar 5g6%
Protein 21g42%
Vitamin C 1.2mg1%
Calcium 29mg3%
Iron 6.4mg36%
* Percent Daily Values are based on a 2000 calorie diet.