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Healthy Recipe: Sweet and Salty Pumpkin Seeds

It's a tradition in my house to carve pumpkins and roast pumpkin seeds the night before Halloween. Between my entire family though, we have too many seeds to bake. So I save them in a container in the fridge to roast later that week. These make a great snack because they're sweet and salty, and 1/4 cup of seeds contains 18 grams of protein and 457 milligrams of potassium.

There's a special ingredient in my roasted pumpkins seeds. To find out what it is


Sweet and Salty Pumpkin Seeds

Sweet and Salty Pumpkin Seeds

Sweet and Salty Pumpkin Seeds


  1. 2 cups pumpkin seeds, remove pulp
  2. 1/4 cup canola oil
  3. 2 tablespoon honey
  4. 1/2 teaspoon ground cinnamon
  5. 1/2 teaspoon cumin
  6. 1/2 teaspoon salt


  1. Preheat the oven to 350°F.
  2. In a bowl, toss the seeds with the oil, honey, cinnamon, cumin, and salt.

  3. Spread the seeds evenly in one layer on a baking sheet. Bake for 25 minutes, stirring the seeds every few minutes.

  4. Remove from the oven and cool completely. Taste the seeds and re-season if desired.

Serves 10

Do you have a healthy snack or recipe to share? Then share it in the Lite'n It Up — Healthy Recipe Group and I might just post it on FitSugar.

Join The Conversation
LadyLiLa83 LadyLiLa83 8 years
I generally just toss dried out seeds with olive oil and garlic powder, bake em at 350 for about 30 minutes, and voila. Too bad my hubby hates garlic! :(
Sarah10563 Sarah10563 8 years
We had the same problem with a ton of seeds after my roommates and i carved 4 pumpkins so I made 4 different variations: 1) garlic and salt (garlic powder & sea salt with a omega-3 spray oil) 2) cinnamon sugar, explains itself 3) terryaki (spelling?) with this nice marinating glaze 4) hot and spicy: cayenne pepper, franks red hot sauce, garlic powder and some salt. Now we wont get bored with just the salty ones!
Angela123 Angela123 8 years
I LOVE PUMPKIN SEEDS. I found a recipe for spicy ones using chili powder and cumin, making them tomorrow!
emo_stacer emo_stacer 8 years
When I was in kindergarten my class toasted pumpkin seeds and I didn't like them. I wonder if my tastebuds have matured since then...
goatimpact goatimpact 8 years
I wish I had this recipe last night when I roasted mine. This sounds so much better than just adding salt.
danielle854 danielle854 8 years
I love the pumpkin seeds that are just a little burnt. Cinnamon sounds like a delicious twist to the recipe, I'll have to wait until next year to try this.
ilanac13 ilanac13 8 years
up until recently, i'd never tried pumpkin seeds cause i don't really care for things that have pumpkin in them, but once i learned about the nutritional value that's in them, i realized that there was something there, so THANK you for posting an idea to roast or bake them. i might have to try this during the fall. i'm sure that it adds a little 'something' to the holiday spirit.
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