Pumpkin Seeds Small Portion
Crunchy, golden-brown roasted pumpkin seeds with a lightly salted, nutty flavor. A quick, healthy snack made from fresh pumpkin seeds that's ready in under 20 minutes. Perfect for munching on its own or sprinkling over salads and soups.
For 2 servings
- prep
Preheat the oven and prepare the baking sheet.
Preheat the oven to 350°F (175°C). Line a baking sheet with parchment paper if using.
- mix
Toss the seeds with oil and salt.
In a small bowl, combine the cleaned pumpkin seeds with olive oil and a pinch of salt. Toss well until every seed is lightly coated.
TIPMake sure the seeds are completely dry before tossing — any moisture will steam them in the oven instead of crisping them up. - bake
Spread the seeds on the baking sheet.
Spread the seasoned seeds in a single layer on the prepared baking sheet, leaving a little space between them so they roast evenly.
- bake · ~12 min
Roast until golden and fragrant.
Place the baking sheet in the preheated oven. Roast for 10-12 minutes, stirring once halfway through, until the seeds are light golden brown and smell nutty. Watch closely in the last 2 minutes — they can burn quickly.
- rest · ~10 min
Cool completely before serving.
Remove the baking sheet from the oven and let the seeds cool completely on the pan. They will crisp up further as they cool.
TIPDon't move the seeds while hot — letting them sit undisturbed on the warm pan helps them finish crisping.
What to keep in mind.
6 tips from the recipe — small details that make a real difference to the final dish.
- 1Dry the seeds thoroughly after washing to prevent steaming in the oven.
- 2Use a kitchen towel to pat the seeds completely dry before oiling.
- 3Stir the seeds halfway through roasting for even browning.
- 4Watch closely during the last 2 minutes; seeds burn quickly.
- 5Let seeds cool completely on the pan to maximize crunchiness.
- 6Store cooled seeds in an airtight container for up to 2 weeks.
Adapt it for your goals.
Spicy chili-lime
Add 1/4 teaspoon chili powder and a squeeze of fresh lime juice after roasting for a tangy, spicy kick.
garlic & herbGarlic & herb
Toss seeds with 1/4 teaspoon garlic powder and 1/2 teaspoon dried rosemary before roasting for a savory, aromatic twist.
sweet cinnamonSweet cinnamon
Replace salt with 1/2 teaspoon cinnamon and 1 teaspoon sugar for a lightly sweet snack reminiscent of autumn.
smoky paprikaSmoky paprika
Add 1/2 teaspoon smoked paprika and a pinch of cayenne for a bold, smoky flavor perfect for topping soups.
everything bagelEverything bagel
Mix 1/2 teaspoon each of sesame seeds, poppy seeds, dried garlic flakes, and dried onion flakes with the salt for a savory bagel-style crunch.
Why this is on our healthy list.
Rich in Magnesium
Pumpkin seeds are a good source of magnesium, which supports muscle function and bone health.
Packed with Zinc
These seeds provide zinc, an essential mineral that aids immune function and wound healing.
Heart-Healthy Fats
The olive oil in this recipe adds monounsaturated fats, which can help maintain healthy cholesterol levels.
High in Antioxidants
Pumpkin seeds contain antioxidants like vitamin E and carotenoids that help protect cells from oxidative stress.
Frequently asked questions
Yes, seeds from any edible pumpkin or squash work — just adjust roasting time slightly for very small seeds.
