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- Roasted pumpkin seeds are a nutritious, tasty, and crunchy snack.
- It's essential to dry seeds thoroughly before roasting them in the oven.
- Keep a close watch on your seeds, as cook time will vary depending on your oven and the size of seeds.
- Visit Insider's Home & Kitchen Reference library for more stories.
When carving up a pumpkin for Halloween, don't throw away those seeds. These nutritious seeds have a mild flavor and become satisfyingly crunchy when you roast them.
Nutrionist and recipe developer Theresa Mazza calls pumpkin seeds "incredible" for a number of reasons:
- They're highly nutritious. "They are an amazing source of heart-healthy fats, vitamin K, phosphorous, manganese, magnesium, iron, zinc, and copper," says Mazza. Learn more about the health benefits of pumpkin seeds.
- They're great on the go. She recommends packing the small, nutritious seeds as a snack or lunch. Throw them in your lunch bag or purse, so you have something to munch on when you get hungry during a busy day.
- They work well with so many flavor profiles. Mazza explains that you can go sweet or savory because the mild flavor of pumpkin seeds pairs well with all types of seasoning.
- They make a great topping. You can eat the seeds as is or add them to salads, soups, tacos, and ice cream, says Mazza. You can even add them to pesto if you don't have pine nuts on hand.
Pumpkins and other squash allowed people to survive harsh winters, as far back as thousands of years ago, according to Mazza. That's thanks to their thick rinds and ability to keep for long periods. And both the flesh and seeds of a pumpkin are edible.
And roasting pumpkin seeds only improves them, giving them a light toasting that imparts a slight crunch and a great flavor.
How to remove, clean, and dry pumpkin seeds
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"Removing pumpkin seeds from a pumpkin is supposed to be messy! That is the fun part about it," says Mazza. To mitigate the mess, use newspapers or a plastic tablecloth that you can toss after prepping your seeds.
Mazza recommends starting by cutting a hole at the top of the pumpkin. Cut in a circular motion around the stem, making sure the hole is big enough to fit your hand inside.
Use your hands or a metal spoon to scoop out the seeds into a bowl of water. Once you've removed all the seeds, start gently removing the pulp from the seeds while they're still in the bowl of water. Next, rinse the seeds in a colander.
As a final step, "lay pumpkin seeds out onto a large kitchen towel and let dry completely before roasting," Mazza says. Drying the pumpkin seeds ensures they will crisp up and not steam in the oven.
How to eat pumpkin seeds
You can eat pumpkin seeds whole or take the time to shell them, says Mazza. While shelling requires more effort, some people prefer to remove the outer shell because they don't enjoy its fibrous texture.
Storing pumpkin seeds
"Roasted pumpkin seeds can be kept in an airtight container or zip-top bag for a few days. Anything longer, think about the refrigerator or freezer," offers Mazza.
In a sealed container on the counter, seeds will keep for up to 3 days. In the fridge, they'll keep up to a week and up to 6 months in the freezer.
Insider's takeaway
You can maximize the use of your pumpkin by roasting its seeds. Roasted pumpkin seeds have a delicious toasted, nutty flavor profile with a slight crunch. Be sure to watch the oven while roasting, because cook times vary significantly depending on your oven and the size of the seeds. You can eat roasted pumpkin seeds as a snack or add them to dishes for some extra texture.