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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 Salt & Pepper Pumpkin Seeds

5 from 32 votes
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Servings: 12 servings
Have you tried homemade Roasted Pumpkin Seeds? Forget about discarding them and learn how to make a delicious snack and topping!


  • 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.


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.


Calories: 96kcalCarbohydrates: 2gProtein: 5gFat: 9gSaturated Fat: 1gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 1gSodium: 195mgPotassium: 132mgFiber: 1gSugar: 1gVitamin A: 3IUVitamin C: 1mgCalcium: 8mgIron: 1mg

Disclaimer: Although attempts to provide accurate nutritional information, kindly note that these are only estimates. Nutritional information may be affected based on the product type, the brand that was purchased, and in other unforeseeable ways. will not be held liable for any loss or damage resulting for your reliance on nutritional information. If you need to follow a specific caloric regimen, please consult your doctor first.

Additional Info

Author: Terrence Paschal
Course: Lunch
Cuisine: American
Method: Oven
Diet: Vegan
Tried this recipe?Please tag us at @PlantBasedOnABudget! 🙂

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


Terrence Paschal

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

More about Terrence Paschal

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