Roasted Salt & Pepper Pumpkin Seeds

BY : PUBLISHED : October 28th, 2013 UPDATED: November 14th, 2021

From the author, Terrence Paschal: I am still going pumpkin crazy. The family carved pumpkins this weekend and I had tons of seeds. Don’t throw those seeds out, they have tons of nutrients! Let’s make some Roasted Pumpkin Seeds!

From Plant-Based on a Budget: Since we are always trying to help you stay on budget while eating a healthy plant-based diet, it made sense to bring this recipe into the mix. These Roasted Salt & Pepper Pumpkin Seeds are perfect for those of you trying to keep your grocery spending on check while also trying to reduce waste.

Roasted Pepper Pumpkin seeds in a large white serving bowl.

Pumpkin Seeds Powerhouse

These little pepitas (as they are also called), are not only a delicious savory snack but are also packed with amazing nutrients. They are not only a great source of those sought after healthy fats but also of plant protein, all this while also adding some key nutrients to your plant-based diet.

Our favorite pumpkin seed feature is how high in magnesium they are. Magnesium is a crucial and often ignored nutrient. It has a very important role in our ability to relax and have healthy sleeping habits which are extremely important to our overall health. So, try to resist the temptation to throw those pumpkin seeds in the bin after carving your Halloween decorations!

Roasted Salt & Pepper Pumpkin Seeds: Perfect for Soups & Salads

These little and nutritious seeds are great as a snack on their own but they can be an amazing compliment to many delicious meals. Their crunch and saltiness make them the perfect topping for salads and soups.

Needless to say, they go really well with a silky smooth pumpkin soup which means you could use an entire pumpkin in one meal. Another favorite way of enjoying these is to sprinkle them in a salad and or some stuffed sweet potatoes.

Recommended Equipment:

Photos by Alfonso Revilla

Roasted Pepper Pumpkin seeds in a large white serving bowl.

Roasted Salt & Pepper Pumpkin Seeds

Terrence Paschal
Have you tried homemade Roasted Pumpkin Seeds? Forget about discarding them and learn how to make a delicious snack and topping!
5 from 1 vote
Prep Time 10 mins
Cook Time 30 mins
Total Time 40 mins
Course Lunch
Cuisine American
Servings 12 servings
Calories 96 kcal
DIET Vegan


  • 3 cups of raw pumpkin seeds
  • 1 teaspoon of salt
  • 1 teaspoon of pepper
  • 2 teaspoons of olive oil


  • Make sure your pumpkin seeds are cleaned, rinsed and dried completely.
  • Preheat the oven to 325 degrees F (160 degrees C).
  • Place the pumpkin seeds in a bowl and toss with the salt, pepper, and oil.
  • Place on a non-stick baking sheet and cook in the oven for 25 to 30 minutes, stirring the seeds every 10 minutes.
  • Remove from the oven, cool, and enjoy. Make sure to put the cooked seeds in a sealed container so they stay fresh.


Calories: 96kcalCarbohydrates: 2gProtein: 5gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 195mgPotassium: 132mgFiber: 1gSugar: 1gVitamin A: 3IUVitamin C: 1mgCalcium: 8mgIron: 1mg
Keyword fall, gf, gluten free, glutenfree, halloween, pumpkin, roasted pumpkin seeds, salted pumpkin seeds, seeds
Tried this recipe?Please tag us at @PlantBasedonaBudget! 🙂

Roasted Salt & Pepper Pumpkin Seeds | Plant-Based on a Budget | #pumpkin #seeds #roasted #snack #vegan #plantbasedonabudget

About Terrence Paschal

Plant based food, micro brews, punk rock, and running are what I am about.

View all posts by Terrence Paschal
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