18 Delicious Pumpkin Seeds Recipes Healthy

Fall is in the air, and with it comes the irresistible crunch of pumpkin seeds! Whether you’re carving jack-o’-lanterns or whipping up a seasonal feast, don’t let those precious seeds go to waste. Our roundup of 18 Delicious Pumpkin Seeds Recipes Healthy is here to inspire your autumn cooking with easy, nutritious, and utterly tasty ideas. Let’s turn those humble seeds into your next kitchen triumph!

Spicy Roasted Pumpkin Seeds

Transform your pumpkin carving leftovers into a crunchy, spicy snack with these easy-to-make roasted pumpkin seeds.

Ingredients

• 1 cup raw pumpkin seeds, cleaned and dried
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a bowl, toss the pumpkin seeds with 1 tablespoon olive oil until evenly coated.
3. Sprinkle 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon cayenne pepper, and 1/2 teaspoon salt over the seeds. Stir well to distribute the spices evenly.
4. Spread the seeds in a single layer on the prepared baking sheet.
5. Bake for 30 minutes, stirring every 10 minutes, until the seeds are golden and crisp.

The smoky heat from the paprika and cayenne makes these seeds irresistibly moreish, with a perfect crunch that’s great for snacking straight from the bowl.

Tip: For an extra kick, add an additional 1/4 teaspoon of cayenne pepper before baking.

Honey Cinnamon Pumpkin Seeds

These Honey Cinnamon Pumpkin Seeds are the perfect sweet and crunchy snack, transforming your pumpkin carving leftovers into a treat everyone will love.

Ingredients

• 1 cup raw pumpkin seeds, cleaned and dried
• 2 tablespoons honey
• 1 tablespoon melted butter
• 1 teaspoon ground cinnamon
• 1/4 teaspoon salt

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a bowl, mix the pumpkin seeds with 2 tablespoons honey, 1 tablespoon melted butter, 1 teaspoon ground cinnamon, and 1/4 teaspoon salt until evenly coated.
3. Spread the seeds in a single layer on the prepared baking sheet.
4. Bake for 25-30 minutes, stirring halfway through, until the seeds are golden and crispy.

The magic of this recipe lies in the caramelized honey coating that gives each seed an irresistible glossy finish and a hint of cinnamon warmth.

Tip: For an extra crunch, let the seeds cool completely on the baking sheet before serving.

Garlic Parmesan Pumpkin Seeds

Transform your pumpkin carving leftovers into a crispy, savory snack with these Garlic Parmesan Pumpkin Seeds. Perfect for munching during movie night or as a gourmet salad topper!

Ingredients

• 1 cup raw pumpkin seeds, cleaned and dried
• 1 tablespoon olive oil
• 1/4 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1/2 teaspoon salt

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a bowl, toss the pumpkin seeds with 1 tablespoon olive oil until evenly coated.
3. Sprinkle 1 teaspoon garlic powder and 1/2 teaspoon salt over the seeds, tossing again to distribute the seasonings.
4. Spread the seeds in a single layer on the prepared baking sheet and bake for 20 minutes.
5. Remove from the oven, sprinkle with 1/4 cup grated Parmesan cheese, and bake for an additional 10 minutes until golden and crispy.

The magic happens when the Parmesan melts into the seeds, creating a cheesy crust that’s irresistibly crunchy.

Tip: For an extra flavor kick, try adding a pinch of smoked paprika with the garlic powder.

Maple Glazed Pumpkin Seeds

Transform your pumpkin carving leftovers into a sweet and crunchy snack with these Maple Glazed Pumpkin Seeds. Perfect for munching or gifting, they’re a fall treat you’ll want to make year-round.

Ingredients

• 2 cups raw pumpkin seeds, rinsed and dried
• 2 tablespoons unsalted butter, melted
• 3 tablespoons pure maple syrup
• 1 tablespoon granulated sugar
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a medium bowl, toss the pumpkin seeds with 2 tablespoons melted butter until evenly coated.
3. Add 3 tablespoons maple syrup, 1 tablespoon sugar, 1/2 teaspoon cinnamon, and 1/4 teaspoon salt to the bowl. Stir until the seeds are well coated with the mixture.
4. Spread the seeds in a single layer on the prepared baking sheet.
5. Bake for 45 minutes, stirring every 15 minutes, until the seeds are golden and the glaze is sticky.
6. Let cool completely on the baking sheet before serving or storing.

The magic of these seeds lies in their irresistible glaze—a sticky-sweet shell that cracks to reveal a toasty, nutty center. They’re a textural dream come true.

Tip: For an extra flavor boost, try adding a pinch of cayenne pepper to the glaze mixture before baking.

Chocolate Covered Pumpkin Seeds

These Chocolate Covered Pumpkin Seeds are the perfect blend of crunchy and sweet, making them an irresistible snack or a charming addition to your dessert table.

Ingredients

• 1 cup pumpkin seeds, roasted and shelled
• 1/2 cup semi-sweet chocolate chips
• 1 tablespoon coconut oil
• 1/4 teaspoon sea salt

Instructions

1. Line a baking sheet with parchment paper and set aside.
2. In a microwave-safe bowl, combine 1/2 cup semi-sweet chocolate chips and 1 tablespoon coconut oil. Microwave in 30-second intervals, stirring between each, until fully melted.
3. Add 1 cup pumpkin seeds to the melted chocolate, stirring until evenly coated.
4. Spread the chocolate-covered seeds in a single layer on the prepared baking sheet. Sprinkle evenly with 1/4 teaspoon sea salt.
5. Place the baking sheet in the refrigerator for about 30 minutes, or until the chocolate has fully hardened.

The contrast between the salty crunch of the pumpkin seeds and the rich, smooth chocolate creates a snack that’s hard to put down.

Tip: For an extra touch, drizzle the hardened chocolate seeds with a bit of white chocolate before serving.

Curry Spiced Pumpkin Seeds

Transform your pumpkin seeds into a crunchy, flavor-packed snack with this easy curry spiced recipe that’s perfect for munching any time of day.

Ingredients

• 1 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1 teaspoon curry powder
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper (optional for heat)

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a bowl, toss the pumpkin seeds with 1 tablespoon olive oil until evenly coated.
3. Sprinkle 1 teaspoon curry powder, 1/2 teaspoon garlic powder, 1/2 teaspoon salt, and 1/4 teaspoon cayenne pepper over the seeds. Stir well to ensure all seeds are coated with the spices.
4. Spread the seeds in a single layer on the prepared baking sheet.
5. Bake for 20-25 minutes, stirring halfway through, until the seeds are golden and crisp.

The warm curry and garlic blend creates a savory depth that makes these seeds irresistibly snackable, with just the right amount of crunch.

Tip: For an extra flavor boost, try adding a pinch of smoked paprika to the spice mix.

Smoky BBQ Pumpkin Seeds

Transform your pumpkin carving leftovers into a crunchy, smoky snack with these BBQ pumpkin seeds that are irresistibly savory.

Ingredients

• 1 cup raw pumpkin seeds, rinsed and dried
• 1 tablespoon olive oil
• 1 teaspoon smoked paprika
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt
• 1 tablespoon brown sugar

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a medium bowl, toss the pumpkin seeds with 1 tablespoon olive oil until evenly coated.
3. Add 1 teaspoon smoked paprika, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon cayenne pepper, 1/2 teaspoon salt, and 1 tablespoon brown sugar to the bowl. Stir until the seeds are well coated with the spices.
4. Spread the seeds in a single layer on the prepared baking sheet.
5. Bake for 30 minutes, stirring every 10 minutes, until the seeds are golden and crispy.

The magic of these seeds lies in the perfect balance of smoky, sweet, and spicy flavors, making them a standout snack that’s hard to put down.

Tip: For an extra smoky flavor, try adding a pinch of ground chipotle powder to the spice mix.

Rosemary Sea Salt Pumpkin Seeds

Transform your pumpkin carving leftovers into a crunchy, savory snack with these Rosemary Sea Salt Pumpkin Seeds. Perfect for munching or gifting, they’re a seasonal treat you’ll want to make year after year.

Ingredients

• 2 cups fresh pumpkin seeds, cleaned and dried
• 1 tablespoon olive oil
• 1 tablespoon fresh rosemary, finely chopped
• 1 teaspoon sea salt
• 1/2 teaspoon garlic powder

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a medium bowl, toss the pumpkin seeds with 1 tablespoon olive oil until evenly coated.
3. Sprinkle 1 tablespoon fresh rosemary, 1 teaspoon sea salt, and 1/2 teaspoon garlic powder over the seeds, tossing to distribute the seasonings evenly.
4. Spread the seeds in a single layer on the prepared baking sheet.
5. Bake for 45 minutes, stirring every 15 minutes, until the seeds are golden and crisp.

The combination of fragrant rosemary and coarse sea salt creates a gourmet flavor that elevates these seeds beyond the ordinary snack. Their irresistible crunch makes them a standout at any gathering.

Tip: For an extra flavor boost, let the seeds cool completely before storing; this enhances their crispiness.

Lemon Pepper Pumpkin Seeds

Transform your pumpkin carving leftovers into a crunchy, zesty snack with these Lemon Pepper Pumpkin Seeds. Perfect for munching or gifting, they’re a breeze to make and packed with flavor.

Ingredients

• 1 cup raw pumpkin seeds, cleaned and dried
• 1 tablespoon olive oil
• 1 tablespoon lemon zest
• 1 teaspoon freshly ground black pepper
• 1/2 teaspoon salt

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a medium bowl, toss the pumpkin seeds with 1 tablespoon olive oil until evenly coated.
3. Add 1 tablespoon lemon zest, 1 teaspoon black pepper, and 1/2 teaspoon salt to the bowl. Stir well to ensure the seeds are uniformly seasoned.
4. Spread the seeds in a single layer on the prepared baking sheet.
5. Bake for 20-25 minutes, stirring halfway through, until the seeds are golden and crisp.

The lemon zest adds a bright, citrusy punch that perfectly balances the earthy pumpkin seeds, while the pepper brings a subtle heat that keeps you reaching for more.

Tip: For an extra flavor boost, try adding a pinch of garlic powder or cayenne pepper to the mix before baking.

Taco Seasoned Pumpkin Seeds

Spice up your snack game with these Taco Seasoned Pumpkin Seeds, a crunchy, flavorful treat that’s perfect for munching any time of day.

Ingredients

• 1 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1 teaspoon chili powder
• 1/2 teaspoon ground cumin
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon salt

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a medium bowl, toss 1 cup raw pumpkin seeds with 1 tablespoon olive oil until evenly coated.
3. Add 1 teaspoon chili powder, 1/2 teaspoon ground cumin, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/4 teaspoon smoked paprika, and 1/4 teaspoon salt to the bowl. Stir until the seeds are well coated with the spices.
4. Spread the seasoned pumpkin seeds in a single layer on the prepared baking sheet.
5. Bake for 20-25 minutes, stirring halfway through, until the seeds are golden and crisp.
6. Let cool completely before serving to allow the flavors to meld and the seeds to crisp up further.

The smoky, spicy taco seasoning transforms simple pumpkin seeds into a snack with a bold kick and irresistible crunch.

Tip: For an extra layer of flavor, try adding a pinch of lime zest to the seasoning mix before baking.

Sweet and Salty Pumpkin Seeds

Transform your pumpkin carving leftovers into a crave-worthy snack with these Sweet and Salty Pumpkin Seeds. Perfect for munching or gifting, they’re a fall treat you’ll want to make year-round.

Ingredients

• 1 cup raw pumpkin seeds, rinsed and dried
• 1 tablespoon olive oil
• 1 tablespoon granulated sugar
• 1/2 teaspoon salt
• 1/4 teaspoon cinnamon

Instructions

1. Preheat your oven to 300°F and line a baking sheet with parchment paper.
2. In a bowl, toss the pumpkin seeds with 1 tablespoon olive oil until evenly coated.
3. Sprinkle 1 tablespoon granulated sugar, 1/2 teaspoon salt, and 1/4 teaspoon cinnamon over the seeds, stirring to distribute the seasonings evenly.
4. Spread the seeds in a single layer on the prepared baking sheet.
5. Bake for 45 minutes, stirring every 15 minutes, until the seeds are golden and crisp.

The magic of these seeds lies in their perfect balance—crispy, with a hint of sweetness that plays off the salty, spiced coating. They’re irresistible straight from the oven or stored for snacking later.

Tip: For an extra flavor kick, try adding a pinch of cayenne pepper to the seasoning mix.

Pumpkin Seed Brittle

This Pumpkin Seed Brittle is a crunchy, sweet treat that’s surprisingly simple to make, perfect for satisfying those afternoon snack cravings or gifting in a cute jar.

Ingredients

• 1 cup pumpkin seeds
• 1 cup granulated sugar
• 1/2 cup light corn syrup
• 1/4 cup water
• 2 tbsp unsalted butter
• 1 tsp vanilla extract
• 1/2 tsp baking soda
• 1/4 tsp salt

Instructions

1. Line a baking sheet with parchment paper and set aside.
2. In a medium saucepan over medium heat, combine 1 cup granulated sugar, 1/2 cup light corn syrup, and 1/4 cup water. Stir until the sugar dissolves, then stop stirring and bring to a boil. Cook until the mixture reaches 300°F on a candy thermometer (hard crack stage).
3. Remove from heat and quickly stir in 1 cup pumpkin seeds, 2 tbsp unsalted butter, 1 tsp vanilla extract, 1/2 tsp baking soda, and 1/4 tsp salt. The mixture will foam up, so stir carefully.
4. Immediately pour onto the prepared baking sheet, spreading thinly with a spatula. Let cool completely, then break into pieces.

The magic of this brittle lies in the contrast between the toasty pumpkin seeds and the glossy, caramelized sugar, creating a snack that’s irresistibly crunchy with a hint of saltiness.

Tip: For an extra flavor boost, try sprinkling a pinch of cinnamon or cayenne pepper into the mixture before it sets.

Toasted Pumpkin Seed Salad Topper

Add a crunchy, nutty twist to your salads with this Toasted Pumpkin Seed Salad Topper—it’s a simple way to elevate your greens with minimal effort.

Ingredients

• 1 cup raw pumpkin seeds
• 1 tablespoon olive oil
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/4 teaspoon smoked paprika
• 1/4 teaspoon garlic powder

Instructions

1. Preheat your oven to 350°F and line a baking sheet with parchment paper.
2. In a medium bowl, toss the pumpkin seeds with olive oil, salt, cumin, smoked paprika, and garlic powder until evenly coated.
3. Spread the seeds in a single layer on the prepared baking sheet.
4. Bake for 10-12 minutes, stirring halfway through, until the seeds are golden and fragrant.
5. Let cool completely before sprinkling over your favorite salad.

The smoky, garlicky flavor of these toasted seeds pairs perfectly with the freshness of any salad, adding a delightful crunch that keeps you coming back for more.

Tip: Store any leftovers in an airtight container at room temperature for up to a week—if they last that long!

Pumpkin Seed Pesto

This Pumpkin Seed Pesto is a nutty, vibrant twist on the classic, perfect for tossing with pasta or spreading on crusty bread.

Ingredients

• 1 cup fresh basil leaves, packed
• 1/2 cup roasted pumpkin seeds
• 1/2 cup grated Parmesan cheese
• 2 cloves garlic, minced
• 1/2 cup extra-virgin olive oil
• 1 tbsp lemon juice
• 1/2 tsp salt
• 1/4 tsp black pepper

Instructions

1. In a food processor, combine the basil leaves, roasted pumpkin seeds, Parmesan cheese, and minced garlic. Pulse until finely chopped.
2. With the processor running, slowly drizzle in the extra-virgin olive oil until the mixture is smooth and well combined.
3. Add the lemon juice, salt, and black pepper. Pulse a few more times to blend all the ingredients evenly.
4. Taste and adjust seasoning if necessary. Serve immediately or store in an airtight container in the refrigerator for up to a week.

The roasted pumpkin seeds add a delightful crunch and depth of flavor that sets this pesto apart from traditional versions.

Tip: For an extra layer of flavor, toast the pumpkin seeds in a dry skillet over medium heat for a few minutes before using.

Pumpkin Seed Granola

Start your morning with a crunch by whipping up this homemade Pumpkin Seed Granola, packed with wholesome ingredients and a touch of sweetness.

Ingredients

• 3 cups old-fashioned rolled oats
• 1 cup raw pumpkin seeds
• 1/2 cup maple syrup
• 1/4 cup coconut oil, melted
• 1 tsp vanilla extract
• 1/2 tsp ground cinnamon
• 1/4 tsp salt

Instructions

1. Preheat your oven to 325°F and line a baking sheet with parchment paper.
2. In a large bowl, combine the old-fashioned rolled oats and raw pumpkin seeds.
3. In a small bowl, whisk together the maple syrup, melted coconut oil, vanilla extract, ground cinnamon, and salt until well blended.
4. Pour the wet ingredients over the oat mixture and stir until everything is evenly coated.
5. Spread the granola in an even layer on the prepared baking sheet.
6. Bake for 25 minutes, stirring halfway through, until the granola is golden brown and crisp.
7. Let the granola cool completely on the baking sheet before breaking it into clusters.

The secret to this granola’s irresistible crunch? A perfect balance of maple syrup and coconut oil, creating clusters that stay crisp for days.

Tip: Store your granola in an airtight container at room temperature to keep it fresh and crunchy for up to two weeks.

Pumpkin Seed Butter

Looking for a nut-free alternative to traditional nut butters? This homemade Pumpkin Seed Butter is not only easy to whip up but also packed with a rich, earthy flavor that’s perfect for spreading on toast or adding to smoothies.

Ingredients

• 2 cups raw pumpkin seeds
• 1/4 teaspoon sea salt
• 1 tablespoon maple syrup
• 1 tablespoon coconut oil, melted

Instructions

1. Preheat your oven to 350°F. Spread the pumpkin seeds evenly on a baking sheet and toast for 10 minutes, stirring halfway through, until they’re golden and fragrant.
2. Let the seeds cool for 5 minutes, then transfer them to a food processor. Add the sea salt and process on high for 5 minutes, scraping down the sides as needed, until the seeds break down into a thick paste.
3. Add the maple syrup and melted coconut oil to the food processor. Continue processing for another 3-5 minutes until the mixture is smooth and creamy.
4. Transfer the pumpkin seed butter to a jar and let it cool completely before sealing. It will thicken slightly as it cools.

The magic of this recipe lies in the toasting step, which deepens the pumpkin seeds’ natural flavors, giving the butter a uniquely robust taste that store-bought versions can’t match.

Tip: For an extra flavor boost, try adding a pinch of cinnamon or vanilla extract to the food processor along with the maple syrup.

Pumpkin Seed Energy Balls

These Pumpkin Seed Energy Balls are the perfect pick-me-up, packed with nutrients and a delightful crunch that’ll keep you energized throughout the day.

Ingredients

• 1 cup rolled oats
• 1/2 cup pumpkin seeds, toasted
• 1/2 cup almond butter
• 1/4 cup honey
• 1/4 cup mini chocolate chips
• 1 tsp vanilla extract
• 1/2 tsp cinnamon
• 1/4 tsp sea salt

Instructions

1. In a large bowl, combine 1 cup rolled oats, 1/2 cup toasted pumpkin seeds, 1/2 cup almond butter, 1/4 cup honey, 1/4 cup mini chocolate chips, 1 tsp vanilla extract, 1/2 tsp cinnamon, and 1/4 tsp sea salt. Mix until all ingredients are well incorporated.
2. Using your hands, roll the mixture into 1-inch balls. If the mixture is too sticky, wet your hands slightly to make rolling easier.
3. Place the balls on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes to set.

The combination of crunchy pumpkin seeds and creamy almond butter gives these energy balls a satisfying texture that’s hard to resist. They’re a fantastic snack to stash in your bag for a quick energy boost.

Tip: For an extra flavor twist, try adding a pinch of nutmeg or swapping the chocolate chips for dried cranberries.

Pumpkin Seed Crusted Chicken

Transform your weeknight chicken dinner into something special with this Pumpkin Seed Crusted Chicken, offering a delightful crunch and nutty flavor in every bite.

Ingredients

• 4 boneless, skinless chicken breasts
• 1 cup raw pumpkin seeds
• 1/2 cup grated Parmesan cheese
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper
• 2 tablespoons olive oil
• 1 large egg

Instructions

1. Preheat your oven to 400°F and line a baking sheet with parchment paper.
2. In a food processor, pulse the pumpkin seeds until coarsely ground. Transfer to a shallow dish and mix with Parmesan cheese, garlic powder, smoked paprika, salt, and black pepper.
3. In another shallow dish, beat the egg with 1 tablespoon of olive oil.
4. Dip each chicken breast into the egg mixture, then press into the pumpkin seed mixture to coat both sides evenly.
5. Place the coated chicken on the prepared baking sheet and drizzle with the remaining 1 tablespoon of olive oil.
6. Bake for 25 minutes, or until the chicken is cooked through and the crust is golden and crispy.

The pumpkin seed crust not only adds a beautiful texture but also a rich, toasty flavor that pairs wonderfully with the juicy chicken. It’s a simple yet impressive dish that’ll have everyone asking for seconds.

Tip: For an extra flavor boost, toast the pumpkin seeds in a dry skillet over medium heat for a few minutes before grinding.

Conclusion

We hope you’re as excited as we are about these 18 delicious and healthy pumpkin seed recipes! Whether you’re looking for a nutritious snack or a creative way to add crunch to your meals, there’s something here for everyone. Don’t forget to try them out, share your favorites in the comments, and pin this article on Pinterest to spread the pumpkin seed love. Happy cooking!