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Roasted Pumpkin Seeds With Cinnamon Sugar

This Roasted Pumpkin Seeds recipe is totally addictive! Sweet pumpkin seeds are tossed with a delicious cinnamon sugar topping and roasted to a perfect crunch. It’s a wonderful snack to make with the leftover seeds from your holiday pumpkins.

Easy Roasted Pumpkin Seeds Recipe

What I’m basically trying to say is, DO NOT throw away those pumpkin seeds! Instead, you can make this healthy and awesome snack with just 5 ingredients. Friends, let’s make the most of your pumpkin carving by turning those seeds into a tasty snack. These roasted pumpkin seeds are given a sweet twist with a sprinkle of cinnamon and sugar, and they’re perfect for munching on their own, adding a crunch to salads, or as a topping for desserts. Pumpkin seeds are a simple and delicious way to enjoy the flavors of the season!

How Do You Eat Pumpkin Seeds?

I didn’t really care for pumpkin seeds until I met my husband, the guy that eats handfuls of pumpkin seeds every time he’s in the car, no matter the distance, no matter the time, no matter the season. Here’s what, though; he spits out the shells. Uhm, that’s too much work for one tiny bite, if you ask me. For that reason, I taught him how not to do that: You roast your pumpkin seeds by tossing them with all the flavors that you want, and then you eat them whole, just like these sweet cinnamon sugar pumpkin seeds.

How To Roast Pumpkin Seeds

  1. Clean The Seeds: Begin by removing the pumpkin seeds from the pumpkin. Place the seeds in a colander and wash with lukewarm water until clean. For those with digestive concerns, dissolve a tablespoon of salt in 4 cups of water. Immerse the pumpkin seeds in this salted solution and allow them to soak overnight or for at least 8 hours.
  2. Prep The Oven: Preheat the oven to 350˚F.
  3. Dry The Seeds: Thoroughly dry the pumpkin seeds and spread the seeds on an ungreased baking pan. I line mine with parchment paper to minimize the mess.
  4. Seasoning: Melt the butter and drizzle it over the pumpkin seeds, ensuring they are well coated. In a separate bowl, blend together brown sugar, cinnamon, nutmeg, and pumpkin pie spice. Evenly sprinkle this mixture over the buttered pumpkin seeds, ensuring they are thoroughly coated.
  5. Roast: Slide the baking sheet into the oven and roast the seeds for 18 minutes or until lightly browned and crisp. Remove from oven and let stand 10 minutes before serving.
Roasted pumpkin seeds spread out on a baking sheet.

Roasted Pumpkin Seeds Flavor Variations

I like to enjoy pumpkin seeds with some added sweetness, but you can also drizzle olive oil over the seeds and season with salt and pepper. Or, you can kick it up a notch and add some curry powder, garlic powder, and dried herbs. Here are some more delicious suggestions:

  • Parmesan & Garlic: Toss seeds in melted butter, garlic powder, and grated Parmesan cheese before roasting.
  • Spicy Chili: Coat the seeds in a mix of chili powder, cayenne pepper, and a touch of lime zest.
  • Rosemary & Sea Salt: Drizzle seeds with olive oil, finely chopped fresh rosemary, and coarse sea salt.
  • Maple & Brown Sugar: Blend seeds with a touch of maple syrup and a sprinkle of brown sugar.
  • Cocoa & Sea Salt: Toss seeds in unsweetened cocoa powder with a hint of sea salt and a drizzle of melted dark chocolate after roasting.
  • Vanilla & Almond: Coat seeds in a mixture of melted butter, a dash of vanilla extract, and a sprinkle of almond essence.

Are Pumpkin Seeds Good For You?

Pumpkin seeds are a healthy and delicious snack rich in antioxidants, iron, zinc, magnesium, and more. They can keep your heart healthy by reducing blood pressure and increasing good cholesterol. We should also note that consuming the entire pumpkin seed offers dietary fiber from the outer shell and valuable minerals, including zinc.

roasted cinnamon sugar pumpkin seeds

Tips for Roasting Pumpkin Seeds

  • Soaking: As previously mentioned, soaking the seeds in salted water (brine) can not only improve digestibility but also flavor. This step can be optional, but it’s a good practice if you want to season your seeds.
  • Drying Thoroughly: Before roasting, ensure the pumpkin seeds are completely dry. This helps them roast evenly and attain a nice, crispy texture. You can use a clean kitchen towel or paper towels to pat them dry.
  • Stirring Occasionally: During roasting, give the seeds a stir once or twice. This helps in even cooking and ensures all sides get a chance to brown.
  • Cooling: Allow the seeds to cool on the baking sheet. They will continue to crisp up as they cool.
  • Shells: Remember, the outer shell of the pumpkin seed is edible. Roasting makes them crispier and adds to the overall texture.

How To Store Roasted Pumpkin Seeds

  • Store completely cooled pumpkin seeds in an airtight container and keep at room temperature for 8 to 10 days. 
  • They can also be refrigerated for up to a month.

More Holiday Snacks Recipes


Roasted cinnamon sugar pumpkin seeds served in a bowl.

Cinnamon Sugar Pumpkin Seeds

Katerina | Diethood
Sweet roasted pumpkin seeds tossed with a delicious cinnamon sugar topping.
No ratings yet
Servings : 8 servings
Prep Time 5 minutes
Cook Time 20 minutes
Resting Time 10 minutes
Total Time 35 minutes


  • 2 cups pumpkin seeds with shells
  • 2 tablespoons butter, melted
  • 3 tablespoons light brown sugar
  • 1 teaspoon ground cinnamon
  • ½ teaspoon pumpkin pie spice, or to taste
  • teaspoon ground nutmeg


  • Preheat oven to 350˚F
  • Spread pumpkin seeds on an ungreased 15×10 baking sheet.
  • Pour melted butter over the pumpkin seeds and toss to combine.
  • In a small mixing bowl, combine brown sugar, cinnamon, pumpkin pie spice, and nutmeg; sprinkle over the seeds and stir until combined.
  • Bake for 18 to 22 minutes, or until lightly browned and crispy, stirring once halfway through roasting.
  • Remove from oven and let cool for about 10 minutes.
  • Serve.


  • Pumpkin Seeds: Either purchase raw pumpkin seeds from your grocery store or use the seeds from fresh pumpkins.
  • Cleaning: Rinse the seeds in a colander to remove the pumpkin pulp.
  • Soaking: Optionally, soak in salted water for 8 hours to enhance flavor and digestibility.
  • Dry Well: Ensure seeds are completely dry before roasting for even cooking.
  • Even Spreading: Arrange the seeds in a single layer on the baking sheet.
  • Stir: Stir seeds once or twice during roasting for even browning.
  • Post-Roast Seasoning: Consider adding fine herbs or seasonings after roasting, too.
  • Cool: Let seeds cool on the sheet to crisp up.
  • Store: Keep in an airtight container for freshness.
  • Flavor Play: Experiment with both sweet and savory seasonings.
  • Edible Shells: The roasted shells are edible.


Serving: 0.25 cup | Calories: 132.84 kcal | Carbohydrates: 6.43 g | Protein: 4.89 g | Fat: 10.72 g | Saturated Fat: 3.2 g | Cholesterol: 7.53 mg | Sodium: 27.46 mg | Potassium: 135.43 mg | Fiber: 1.09 g | Sugar: 4.62 g | Vitamin A: 87.47 IU | Vitamin C: 0.3 mg | Calcium: 13.6 mg | Iron: 1.47 mg | Net Carbs: 5 g

Nutritional info is an estimate and provided as courtesy. Values may vary according to the ingredients and tools used. Please use your preferred nutritional calculator for more detailed info.

Course: Side Dish, Snacks
Cuisine: American
Keyword: healthy snacks, low carb snacks, pumpkin recipes, pumpkin seeds recipe
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