Sweet Roasted Pumpkin Seeds, Spicy Too!

These pumpkin seeds are a great garnish for Roasted Pumpkin Soup with Cumin and Coconut Milk. They are also delicious in salads, sprinkled over chili, or for snacking straight out of hand. Instead of painstakingly removing the white hulls encasing the familiar green seeds, I leave the hulls on, roasting them until they crackle for extra crunch and a kick of fiber.


Sweet Roasted Pumpkin Seeds

  • Fresh pumpkin seeds, from one sugar pumpkin 8-inches in diameter (approximately ½ cup fresh)
  • ¼ teaspoon cumin
  • ¼ teaspoon smoked paprika
  • ¼ teaspoon salt
  • Pinch of cayenne (optional)
  • 2 teaspoons honey
  • 1 teaspoon vegetable oil


To clean and dry the seeds:

  1. Preheat the oven to 350°F and place a rack in the middle.
  2. Fill a medium bowl ⅔ full with warm water. Scoop the seeds and membranes from the pumpkin cavity and place in the water. Release the seeds from the membranes, and let the membranes sink to the bottom of the bowl and the seeds float to the top.
  3. Spray a rimmed baking sheet with cooking spray. Collect the seeds from the bowl and spread out on the baking sheet.
  4. Bake for 20 minutes on the middle rack to dry out and lightly roast the seeds. Cool slightly.

To roast the seeds:

  1. Transfer the seeds from the baking sheet to a small bowl. Add the cumin, paprika, salt, and cayenne, if using, and stir to combine. Drizzle with the honey and oil and stir to coat.
  2. Line the same baking sheet with a silicon baking mat. Spread the seeds out on the liner and place on the middle rack of the oven. Roast 5 minutes. Rotate and shake the baking sheet, then roast 4 minutes more.
  3. Remove from oven and let the seeds cool and harden on the baking sheet. Serve immediately or store at room temperature in an airtight container for 2 days.

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