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sweet & savory roasted pumpkin seeds

Sweet & Savory Roasted Pumpkin Seeds

I love when October rolls around because it means carving a pumpkin and whipping up some sweet & savory roasted pumpkin seeds.  Of course, many of us love this month because we can dress up in costume for Halloween.  I loved Halloween more as a kid because it meant coming home with a bag filled with treats.  For someone with a mean sweet tooth, I could never get enough! 

However, once I reached my teenage years Halloween fell out of favor for me.  But when I took up photography a few years back, I developed a new appreciation for this holiday.   So I’m devoting the month of October to my love of all things pumpkin.  Beginning with roasted pumpkin seeds.

In fact, roasted pumpkin seeds make a nice healthy snack.  In case you forgot, polyunsaturated fats are a great source of healthy fats and pumpkin seeds are loaded with it.  They also contain the nutrient Magnesium which helps the body relax so you can have a good night’s sleep.  Additionally, magnesium can help improve bone density thus decreasing a woman’s chance of developing osteoporosis after menopause.  

Furthermore they contain Omega-3, Omega-6 fatty acids, Vit E and fiber.  These nutrients help lower your cholesterol, reduce heart disease, reduce inflammation, and strengthen your immune system.

So if you’re carving a pumpkin for Halloween don’t throw away the seeds.  Those seeds come with lots of benefits and of course a sweet & savory roasted pumpkin seeds recipe is another way to enjoy them.  Now, if you opt to not carve a pumpkin you can purchase only the seeds.   Just make sure they’re unsalted.  My first round didn’t turn out how I hoped.  The seeds I purchased were salted.  And even after omitting the salt, it still affected the flavors in the end.

Last but not least, if you were inspired to get some Saigon cinnamon after last week’s newsletter then you must try it with the sweet recipe.


Sweet & Savory Roasted Pumpkin Seeds

  • Author: Andie Cumber
  • Prep Time: 24 hour + 10 mins
  • Cook Time: 15-20 minutes
  • Total Time: 24 hours +30 minutes
  • Yield: 3 cups 1x
  • Category: Keto



Savory Pumpkin Seeds

  • 1 ½ cups of unsalted pumpkin seeds
  • 1 tablespoon grated Parmesan cheese
  • 1/2 teaspoon basil
  • 1/2 teaspoon oregano
  • 1/4 teaspoon sea salt (optional)
  • 1/8 teaspoon garlic powder
  • 1 Tbsp unsalted butter or olive oil (I used butter)


Sweet Roasted Pumpkin Seeds

  • 1 ½ cup unsalted pumpkin seeds
  • 1 tablespoon monkfruit brown sugar
  • 1/2 teaspoon cinnamon
  • Pinch of salt (optional)
  • Madagascar bourbon vanilla extract
  • 1 Tbsp unsalted butter or olive oil (I used butter)


  • Remove all the pulp from the seeds after carving your pumpkin then rinse thoroughly.
  • Towel dry the seeds and let them air dry overnight
  • Preheat oven to 300°F/149°C degrees
  • Melt the butter and spread all over a baking pan (or olive oil)
  • In a small bowl mix all the ingredients together then toss in the seeds
  • Spread the seeds out on the baking pan
  • Cook for 15-20 minutes or until golden brown 



The nutritional values are both recipes combined


  • Serving Size: 2 Tablespoons
  • Calories: 99
  • Sugar: 0.2g
  • Sodium: 89.8mg
  • Fat: 9g
  • Saturated Fat: 1.8g
  • Unsaturated Fat: 5.7g
  • Carbohydrates: 1.2g
  • Fiber: 1.0g
  • Protein: 4.6g
  • Cholesterol: 4.0mg

Keywords: pumpkin seeds, roasted pumpkin seeds, savory pumpkin seeds, sweet pumpkin seeds