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Soaked and Roasted Pumpkin Seeds – Crispy, Nutritious & Flavorful

Pumpkins are celebrated for their vibrant flesh, often turned into soups, pies, or lattes—but the seeds are just as valuable. Instead of discarding them, you can transform pumpkin seeds into a crispy, healthy snack that’s as nutritious as it is delicious. Soaking pumpkin seeds before roasting is a traditional method that improves their texture, makes them easier to digest, and helps reduce natural compounds (like phytic acid) that can interfere with nutrient absorption. Once dried and roasted, they develop a crunchy bite and a deep, nutty flavor. This soaked and roasted pumpkin seeds recipe is simple, customizable, and perfect for meal prepping. With just a little time and patience, you can make a snack that’s high in protein, fiber, healthy fats, and minerals like magnesium and zinc.
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Prep Time 10 minutes
Cook Time 8 hours 40 minutes
Total Time 8 hours 50 minutes
Servings: 4 servings
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup raw pumpkin seeds scooped from fresh pumpkin or store-bought
  • 2 cups water for soaking
  • 1 tbsp sea salt for soaking water + seasoning
  • 1 tbsp olive oil or avocado oil
  • Optional spices for roasting:
  • ½ tsp paprika
  • ½ tsp garlic powder
  • ½ tsp cinnamon for a sweet variation

Equipment

  • Large bowl (for soaking)
  • Colander (for rinsing)
  • Clean kitchen towel or paper towels
  • Baking sheet
  • Parchment paper (optional)
  • Spatula or wooden spoon
  • Measuring spoons
  • Airtight container (for storage)

Method
 

Step 1: Clean the Seeds
  1. If using fresh pumpkin seeds, scoop them out, separate from pulp, and rinse thoroughly in a colander.
Step 2: Soak
  1. In a large bowl, combine pumpkin seeds, water, and 2 tsp sea salt.
  2. Let them soak overnight (or at least 8 hours) at room temperature.
Step 3: Dry
  1. Drain seeds in a colander.
  2. Spread on a clean towel and pat dry thoroughly. The drier they are, the crispier they’ll roast.
Step 4: Season
  1. Toss dried seeds with olive oil and your choice of seasonings (salt, paprika, garlic powder, or cinnamon).
Step 5: Roast
  1. Preheat oven to 300°F (150°C).
  2. Spread seeds evenly on a parchment-lined baking sheet.
  3. Roast for 35–40 minutes, stirring halfway through, until golden and crispy.
Step 6: Cool & Enjoy
  1. Let seeds cool completely—they’ll crisp up even more as they cool.
  2. Serve as a snack, or use as a topping for salads and soups.

Notes

🧊 Storage & Reheating
Room Temperature: Store cooled seeds in a sealed jar or container for 1 week.
Refrigerator: Lasts up to 2 weeks.
Freezer: Freeze in a zip bag or container for up to 2 months.
Reheating: Re-crisp in a 275°F oven for 5–7 minutes.
🥄 Variations
Classic Salted Seeds: Stick with olive oil and sea salt.
Spicy Seeds: Add cayenne pepper or chili powder.
Sweet Seeds: Toss with honey and cinnamon before roasting.
Herb-Infused Seeds: Add dried thyme, rosemary, or oregano.
Smoky Seeds: Use smoked paprika and a dash of cumin.
❓ 10 FAQs
1. Why soak pumpkin seeds before roasting?
Soaking helps reduce phytic acid, making nutrients more bioavailable and improving digestibility.
2. Can I skip soaking?
Yes, but soaking enhances texture and nutrition.
3. Should I peel pumpkin seeds?
No—the shells roast beautifully and add fiber.
4. How long should I soak them?
At least 8 hours (overnight works best).
5. Can I season them after roasting?
Yes, but seasoning before roasting makes flavors stick better.
6. What if my seeds are chewy, not crunchy?
They likely weren’t dried enough before roasting—pat them well before baking.
7. Can I use store-bought raw pumpkin seeds?
Yes, though they’re often already hulled (pepitas) and don’t require soaking.
8. What’s the best oil for roasting?
Olive oil, avocado oil, or coconut oil.
9. Are soaked pumpkin seeds healthier than dry-roasted?
Yes, soaking improves nutrient absorption and makes them easier on digestion.
10. Can kids eat these?
Absolutely—they’re a fun, nutritious snack (but supervise younger kids with whole seeds).
🏁 Conclusion
Soaked and roasted pumpkin seeds are a nutritious, flavorful, and easy snack that takes this often-overlooked part of the pumpkin to new heights. By soaking the seeds first, you enhance their nutrition and ensure a perfect crunch once roasted.
Whether you keep them simply salted or try bold seasonings, these seeds are versatile enough to suit any craving. Snack on them straight from the jar, toss them into trail mix, or sprinkle over soups and salads for extra texture.
Once you try this method, you’ll never throw away pumpkin seeds again!