How To Toast Pumpkin Seeds

A super easy recipe for how to toast pumpkin seeds. Pumpkin seeds make an absolutely delicious snack and it's a great way to ensure there's no waste when cooking or baking with pumpkins.
Course Appetizer
Cuisine American
Keyword autumn, how to, technique
Prep Time 10 minutes
Cook Time 20 minutes
soaking time 19 hours
Total Time 30 minutes
Servings 6 people
Calories 93 kcal
Author Dina-Marie


  • pumpkin seeds from 1 pumpkin
  • butter , for greasing
  • salt and pepper , to season


  1. Remove the seeds from the stringy pumpkin flesh, rinse off any excess pumpkin.

  2. Place the seeds in a bowl and cover with water. Allow to soak for 24 hours.

  3. Drain the pumpkin seeds and spread in a single layer on a buttered baking sheet. Sprinkle with salt as desired. You can always add more after the pumpkin seeds are toasted.

  4. Bake at 350F for 20 minutes until golden brown. Be sure to stir the seeds every 10 - 15 minutes to prevent sticking and burning.

Recipe Notes

Tips For Toasting Pumpkin Seeds

As with any seed, nut or grain, proper preparationis very important - precautions should be taken to break down the phytic acid.

In nature, the phytic acid helps protect the seed until germination occurs thus ensuring (as much as possible) the re-population of the plant. In the human body, however, phytic acid works as an anti-nutrient and actually binds with minerals in the foods eaten and those in our bodies to prevent absorption of nutrients.

So, it is important to neutralize the phytic acid. This can be done by soaking, sprouting and fermenting.

For pumpkin seeds, I have found soaking to be the best and easiest method. After you have scooped out the seeds from the pumpkin, separate the seeds from the stringy pulp. Place the seeds in a bowl and cover with water. Allow to soak for 24 hours.


Try adding different dried herbs and spices such as;


Nutrition Facts
How To Toast Pumpkin Seeds
Amount Per Serving
Calories 93 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g5%
Sodium 1mg0%
Potassium 134mg4%
Carbohydrates 1g0%
Fiber 1g4%
Protein 5g10%
Vitamin C 0.3mg0%
Calcium 8mg1%
Iron 1.5mg8%
* Percent Daily Values are based on a 2000 calorie diet.