Sea Salt Roasted Pumpkin Seeds (Paleo, Whole30, Keto)

4 minute read

Now that you’ve carved your Halloween pumpkins, what do you do with all those nutritious seeds? Roast them of course!  I love fresh roasted pumpkin seeds, they are so nutty and crisp and make such a great snack or topping for a salad or pumpkin soup!  Whip of a batch and share them with your friends and kids teachers, they will all love this delicious homemade treat!

I’m a pretty basic gal and love to just roast my pumpkin seeds with some sea salt and fresh ground black pepper, but don’t let that stop you from indulging your taste buds!  Try some variations and find your favorite roasted pumpkin seed seasoning!

Seasoning Suggestions (for every 2 cups of seeds)

  • Cinnamon and Sugar (Paleo)
  • Chili and Lime (1 Tbsp chili powder + 1 Tbsp lime juice + 1 tsp sea salt)
  • Spicy Sweet (1.5 Tbsp coconut sugar + 1/2 tsp cayenne pepper + 1 tsp sea salt)
  • Taco (1 tsp cumin + 1 tsp chili powder + 1 tsp onion powder + 1 tsp sea salt + 1/2 tsp black pepper)
  • Curry (1 tsp curry powder + 1/2 tsp cumin + 1/2 tsp onion powder + 1 tsp sea salt + 1/2 tsp black pepper)

I love coming up with new flavors, what are your favorites?

Why Pumpkin Seeds are So Good for You!

Packed with vitamins, minerals, fiber, protein, essential fatty acids and antioxidants, pumpkin seeds, or pepitas are a nutrient dense super food you can feel great about!  Adding them to your salads, soups, smoothies, yogurt, and granola are simple easy way to get the most out of these highly nutritious little green seeds.

Let’s talk about protein.  Protein is the source of amino acids your body needs for every function that support you from immune health to the synthesis of hormones.  Pumpkin seeds are contain all nine essential amino acids, making this one of the few complete plant protein sources you can find [1].

The nine essential amino acids and their roles are [2]:

  • Histidine: necessary for the production of histamine and also plays a role in nervous system health
  • Valine: necessary in energy production as well as muscle growth and repair
  • Phenylalanine: building block for neurotransmitters like dopamine and epinephrine (adrenaline), and in the production of other amino acids.
  • Leucine: necessary in stimulating wound healing, muscle repair, and blood sugar regulation.
  • Isoleucine:  necessary in immune function and energy regulation.
  • Tryptophan: necessary building block for serotonin.
  • Methionine: necessary in detoxification, metabolism, and in your body’s ability to absorb selenium (supports thyroid health) and zinc (necessary in production of HCl in your stomach).
  • Threonine: necessary in skin and connective tissue health.
  • Lysine: necessary in hormone production and your body’s ability to absorb calcium (bone, heart, muscle and nerve health.)

Pumpkin seeds contain vitamin K1, which is essential in supporting your body’s ability to clot.  Vitamin K1 is converted to vitamin K2 by your microbiome, which helps to support your bones health, brain and heart health [3].

Pumpkin seeds are full of trace mineral that support many of the functions and processes in our bodies. Phosphorus supports the health of your bones and teeth. Iron is a key factor in the transport of oxygen throughout your body and digestion.  Zinc is necessary in the production of hydrochloric acid in your stomach to chemically digest your food. Copper supports your immune and nervous systems.  Manganese supports healthy sex hormone production and a healthy metabolism.  Magnesium is essential in your heart health, supports your nervous system, and is necessary in detoxification.

Pumpkin seeds are rich in both omega-3 and omega-6 fatty acids.  Both of these essential fatty acids are key in the anti-inflammatory pathways of our bodies. 

Need more fiber? Adding pumpkin seeds will increase your intake of both soluble and insoluble fiber keeping your gut and digestive tract healthy!

So you can see, adding pumpkin seeds to your way of eating benefits your body in more than just their delicious taste! 

So grab some raw pumpkin seeds and let’s get cooking!

Sea Salt Roasted Pumpkin Seeds Ingredients

Makes 2 Cups

2 cups Shell-On Raw Pumpkin Seeds

1 Tbsp EVOO or Avocado oil

1 tsp Fine Sea Salt

How to Make Sea Salt Roasted Pepitas (Pumpkin Seeds)

1.  Preheat the oven to 350 degrees

2.  If your seeds came from a fresh pumpkin, be sure to rinse and drain the seeds, removing any pieces of pumpkin flesh, and dry overnight on a paper towel in a single layer.

3.  Add the seeds to a small bowl with the EVOO/avocado oil and salt. 

4.  Toss the seeds to evenly coat and spread over a rimmed baking pan in a single layer. 

5.  Bake for 15-25 minutes until golden brown to your preference stirring every 5-minutes or so to evenly roast.

6.  Cool completely and enjoy!

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Q: How long can I store the roasted pumpkin seeds?

A: These will keep in an airtight container to 3-weeks.

Q: Why are my pumpkin seeds still chewy?

A: They need more time in the oven, pop them back in and bake until nice and crispy.  Also, be sure that you allowed the seeds to dry out overnight, excess moisture will make the seeds chewier.

Q: Should I take the seeds out of the shell before roasting?

A: No, the whole seed is delicious and a great source of fiber!

If you like this recipe, check these out!

Paleo Spiced Pumpkin Seeds:  These mouthwatering pumpkin spiced pumpkin seeds are everything you want in a healthy snack with warm spices, crunchy nutty seeds, and a toffee like coating that is oh so heavenly!

Ginger Turmeric Pumpkin Soup:  Sweet pumpkin, spicy peppery ginger, and earthy turmeric are in beautiful harmony in a savory broth and silky coconut cream.

Easy 1-Ingredient Homemade Pumpkin Purée: This super simple, 1-ingredient pumpkin purée is a staple in all my favorite recipes and it tastes so much better than canned!

I hope you enjoy this as much as my family does. – Amy

Note: This post contains Amazon affiliate links to the products and kitchen gear I love. If you click on a link and make a purchase, I receive a small commission at no cost to you. Thank you for supporting Almond Milk and Cookies!


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Welcome to Almond Milk and Cookies where good food, health and lots of flavor go hand-in-hand!

I am a holistic nutritionist with an auto-immune disorder, a love of cooking, and a passion for holistic health.

Sharing what I make and eat with all of you…in hopes that you find inspiration here to fuel your body and feel your best with nutrient dense whole foods and clean eating.

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