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The Yummy Bowl » Recipes » Fall

Honey Roasted Pumpkin Seeds

Oct 19, 2023 · Last updated: Feb 3, 2025 by Julia · 1 Comment · this post may contain affiliate links

Jump to Recipe
honey roasted pumpkin seeds.

With just a few ingredients, you can whip up a batch of these sweet and salty honey roasted pumpkin seeds and be munching down in no time. Ideal for a Halloween party, afternoon snack, or just to honor pumpkin season, this easy recipe makes a tasty treat.

a bowl of honey roasted pumpkin seeds.

Honey Roasted Pumpkin Seeds

You don't have to limit roasting pumpkin seeds to just Halloween. They're delicious all through fall and winter and you can even roast seeds from other squash like butternut, spaghetti, and delicata. The process is similar, but smaller seeds might need less time in the oven.

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Why It's Yummy

  • Crunchy. Coating in coconut oil, honey, spices and baking the seeds gives them a nice crunch.
  • Sweet and salty. The combination of spices is the perfect balance of sweet and salty. I've added cayenne to make them slightly spicy, so good!
  • Easy. Just a few simple steps are required to prepare these pumpkin seeds.
  • Waste conscious. This tasty snack is the ideal way to use up the valuable seeds from inside your jack o'lantern or when making homemade pumpkin puree.

Ingredients

  • Pumpkin seeds - keep the seeds from your pumpkin instead of throwing them out. If you haven’t bought a pumpkin for Halloween yet, pick up raw pumpkin seeds at the grocery store.
  • Coconut oil - the oil helps crisp up the seeds. If you aren’t keen on a coconut flavor look for unflavored coconut oil. If you don't have any coconut oil, olive oil will also work. 
  • Honey - runny honey is easiest to work with to coat the seeds. If your honey doesn’t pour easily put it in the microwave for a few seconds. 
  • Salt - a touch of salt; table salt or flaky sea salt will both help enhance the flavor of these sweet pumpkin seeds. 
  • Cinnamon - imparts some sweetness and spice. 
  • Cayenne - add a pinch of chili powder, cajun seasoning, or cayenne pepper for a bit of a kick (optional).

📋 You can find the full ingredient list in the Recipe Card below the article.

ingredients for roasted pumpkin seeds.

How To Make Honey Roasted Pumpkin Seeds

If you are removing the seeds from a fresh pumpkin, make sure to take all the pumpkin flesh off of the seeds.

Next, wash pumpkin seeds in a colander to get rid of any pulp and stringy bits. Place the clean seeds on a kitchen or paper towel and pat them dry to remove excess water. I like to let the seeds to dry overnight and make the recipe next day.

honey mixture in a bowl.
tossing seeds in honey cinnamon mixture.

Preheat the oven to 325 degrees F (162 C).

Line a large baking sheet with parchment paper.

Mix honey, coconut oil, cinnamon, salt, and cayenne/chili powder (if using), in a bowl. Heat in the microwave for 30 seconds until the honey is warm and easy to mix.

Add the seeds and toss to coat. 

pumpkin seeds spread out on baking sheet.
freshly baked pumpkin seeds with honey.

Spread the seeds in a single layer on the prepared baking sheet and bake in the preheated oven for about 20-30 minutes or until the shell is crispy and golden brown. Enjoy as a tasty crunchy snack!

  • Try more healthy snacks: air fryer kale chips and crunchy chickpeas.

📋 FLAVOR & TEXTURE: These pumpkin seeds turn out crispy, with a slight crunch, a sweet and spicy flavor.

Recommended Equipment

  • Cookie sheet
  • Measuring cups and spoons
  • Airtight Food containers
  • Mixing Bowls
  • Colander

Is it necessary to soak pumpkin seeds before roasting them?

It is not necessary to soak pumpkin seeds before you roast them. However, some people like to soak their nuts and seeds before they eat them as it helps make them easier to digest. 

You can also choose not to eat the whole seeds and enjoy only the green seed inside.

a bowl of honey roasted pumpkin seeds.

Tips

  • Play around with the amount of seasoning that suits your taste preference. If using cayenne, use only a small amount.
  • Drying the seeds before roasting ensures even oil coating for perfect toasting.
  • If you are using store-bought pumpkin seeds make sure they are labeled as ‘raw.’
  • Let the seeds cool before handling them which I know is the hardest part but otherwise, they’ll be too sticky. 
  • These seeds are an addictive snack so best not to leave them in plain sight on the kitchen table. Store them in the pantry.  Trust me on this one!
  • Nuts and seeds, especially with honey coating, can easily burn. Watch them closely, stir frequently, and lower the oven temperature if they brown too quickly.
  • Pumpkin seeds are not the only seeds you can roast, any winter squash variety works! Keep the seeds after making recipes like roasted butternut squash halves or stuffed squash.
  • Pumpkin recipes: Make the most out of your carved pumpkins: homemade pumpkin puree is perfect to use in pumpkin soup, pancakes, caramel sauce ... to name a few!

Serving Suggestions

Roasted pumpkin seeds are great on their own but they also go well with other dishes to add some crunch. Make use of the seeds you’ve recently roasted and add them to these recipes: 

  • Green Goddess salad
  • Chickpea kale salad
  • Tofu veggie stir fry
  • Vegetable egg fried rice

Freezing And Storing Instructions

  • To Store. To keep the seeds fresh longer you can store them in the fridge and reheat once in the oven until crisp again. Let the seeds come to room temperature before storing them.
  • To Freeze. You may freeze these in an airtight bag or container for up to 6 months however the texture won't be as crisp after thawing. If you haven't made them yet, I'd only freeze the raw pumpkin seeds, without the honey coating.

FAQs

Are roasted pumpkin seeds as healthy as raw?

There is a slight difference in the nutritional value of roasted versus raw pumpkin seeds.

Should you eat the pumpkin seed shell?

Yes, it is safe to eat the pumpkin seed shells however according to a Healthline article people with digestive issues should avoid eating the shells. 

Can you freeze pumpkin seeds?

If you end up with a big batch of pumpkin seeds, more than you think you’ll eat over the next few weeks, you can place them in the freezer to stay fresh for up to 6 months. 

More Pumpkin Recipes

  • Air Fryer Pumpkin Fries
    Air Fryer Pumpkin Fries
  • Pumpkin Cream Cheese Dip with pretzels, banana, chocolate, blueberries and apples
    Pumpkin Cream Cheese Dip
  • Vegan Pumpkin Chili with sour cream cheese jalapeno toppings
    Pumpkin Chili (30-Minutes!)
  • maple syrup drizzled on top of stack of pumpkin bread
    Gluten Free Chocolate Pumpkin Bread

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Recipe Card

a bowl of crispy honey roasted pumpkin seeds.

Honey Roasted Pumpkin Seeds

Julia
With just a few ingredients, you can whip up a batch of these sweet and salty honey roasted pumpkin seeds and be munching down in no time. Ideal for a Halloween party, afternoon snack, or just to honor pumpkin season, this easy recipe makes a tasty treat
5 from 2 votes
Print SaveSaved! Pin
Prep Time 10 minutes mins
Cook Time 30 minutes mins
Total Time 40 minutes mins
Course Appetizer, Snack
Cuisine American
Servings 8 servings
Calories 119 kcal

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INGREDIENTS
  

  • 2 cups pumpkin seeds
  • 3 teaspoon coconut oil
  • 2 tablespoons runny honey
  • A pinch of salt
  • 1 teaspoon ground cinnamon
  • ⅛ teaspoon cayenne, or chili powder or cajun or cayenne

INSTRUCTIONS
 

  • If you are removing the seeds from a fresh pumpkin, make sure to take all the pumpkin flesh off of the seeds.
  • Next, wash pumpkin seeds in a colander to get rid of any pulp and stringy bits. Place the clean seeds on a kitchen or paper towel and pat them dry to remove excess water. I like to let the seeds to dry overnight and make the recipe next day.
  • Preheat the oven to 325 degrees F (162 C). Line a large baking sheet with parchment paper.
  • In a bowl mix honey, coconut oil, cinnamon, salt and cayenne, if using. Reheat in the microwave for 30 seconds until honey is warm and easy to mix.
  • At the seeds and toss to coat.
  • Spread the seeds on the baking sheet and bake for 20-30 minutes until the shell is crispy.

VIDEO

NOTES

  • Play around with the amount of seasoning that suits your taste preference. If using cayenne, use only a small amount.
  • Drying the seeds before roasting ensures even oil coating for perfect toasting.
  • To Store. To keep the seeds fresh longer you can store them in the fridge and reheat once in the oven until crisp again. Let the seeds come to room temperature before storing them.
  • To Freeze. You may freeze these in an airtight bag or container for up to 6 months however the texture won't be as crisp after thawing. If you haven't made them yet, I'd only freeze the raw pumpkin seeds, without the honey coating.

ADD YOUR OWN PRIVATE NOTES

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NUTRITION

Serving: 0.25cupCalories: 119kcalCarbohydrates: 6gProtein: 5gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 0.01gSodium: 1mgPotassium: 134mgFiber: 1gSugar: 5gVitamin A: 16IUVitamin C: 0.4mgCalcium: 10mgIron: 1mg
Tried this recipe?@theyummy_bowl and tag #theyummy_bowl! Thank you!

Note: Nutrition information is estimated and varies based on the products used.

Full Nutrition Disclaimer can be found here.

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Reader Interactions

Comments

  1. Julia | The Yummy Bowl

    October 19, 2023 at 11:38 am

    5 stars
    Enjoy this healthy pumpkin snack all year long!

    Reply
5 from 2 votes (1 rating without comment)

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the yummy bowl julia author

I'm Julia and welcome to The Yummy Bowl. I share easy and healthier recipes for busy people. Whether you're craving something deliciously healthy or a bit indulgent, you'll discover a variety of satisfying and comforting dishes here.

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