Cinnamon Sugar Roasted Pumpkin Seeds

These easy roasted pumpkin seeds with cinnamon and sugar are a snack or holiday treat.

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Cinnamon Sugar Roasted Pumpkin Seeds are a fantabulously healthy snack you can enjoy all year long!

Roasted pumpkin seeds might just be the healthiest – and easiest! – thing to snack on, but before you dive into making this delicious treat, there are a few things to learn about pumpkin seeds, from preparation to health benefits!

How to Prepare Pumpkin Seeds You’ve Saved From Carving a Jack o Lantern

One of the things that I love most about this recipe is the opportunity to use what is usually considered a waste product from your Halloween pumpkin. I'll tell you true – it takes some work to get them separated from the guts of the pumpkin, but well worth the effort, thanks to their nature as a delicious and healthy snack!

Once removed, the easiest way to separate the pumpkin seeds from the pulp is doing it by hand, an oftentimes messy and stubborn process, meaning you'll likely have a bit of work to get some of the parts that are really stuck on. Rinse them well with cold water once you’ve got all the pulp off; if a few stringy parts of the pulp just refuse, that’s ok –

They won’t negatively impact the final product and they do actually add a bit to the flavor!

Once your seeds have been rinsed, lay them flat, single layer, on a brown paper bag – you can let them air dry or you can use a blow dryer on low to speed the process up a bit. Now that they’re dry, this is the chance for you to set a couple aside to plant in your garden next year, if that’s something you have space for and you’d like to do.

Each seed represents one plant which can grow anywhere between 2 and 10 pumpkins – so really all you need is 5 seeds, with the rest ready for roasting.

How to Roast Pumpkin Seeds

Cover a baking sheet with parchment paper before arranging your seeds on the sheet in a single layer. You will most likely need more than one baking sheet or have to repeat this process a few times. In the preheated to 325 degree oven, bake the seeds for 25 minutes; every 10 minutes, give the tray a good shake to keep the seeds from sticking.

Remove the seeds from the oven and toss with coconut oil, sugar, cinnamon, nutmeg, and salt, putting them back in a single layer on the cookie sheet and into the oven, until golden brown or 15 or 20 minutes have passed.

Health Benefits of Pumpkin Seeds

Pumpkin seeds are so chock full of goodness that you’ll be forgiven for wondering why more people aren’t snacking on them regularly!

Here are just some of the amazing health benefits of pumpkin seeds.

  • High in Vitamin E and Carotenoids: These antioxidants can protect you from a number of different diseases, with pumpkin oil showing some promise in helping with arthritis.
  • Improved Bladder Health: Studies have found that pumpkin seeds can help with prostate and urinary issues, including an overactive bladder and some causes of prostate enlargement.
  • High in Magnesium: Pumpkin seeds are very high in magnesium! This is a huge deal when you consider that 79% of adults in the US don’t get the daily recommended amount of magnesium in their diet. Magnesium is used in more than 600 functions in your body!
  • Can Lower Blood Sugar Levels: Several studies have shown that pumpkin juice, or pumpkin seed powder, reduced blood sugar levels in people with Type 2 Diabetes. They’ve also found that those who have diets rich in magnesium had a lower risk of getting Type 2 Diabetes.
  • Helps Aid Sleep: Pumpkin Seeds are a natural source of tryptophan, an amino acid that can help promote sleep. So, next time you’re struggling getting to sleep, try snacking on some pumpkin seeds.

Flavor Options

  • Cajun: Homemade Cajun seasoning with Tabasco sauce sprinkled on top.
  • Ranch: Combine Onion powder, garlic powder, salt, parsley, dill, dry mustard, paprika, celery seed, and black pepper for wonderful ranch flavored seeds.,/li>
  • Curry: Homemade Curry powder and a dash of salt.
  • Pizza: Italian seasoning, onion powder, garlic powder, salt
  • Honey Roasted: Roll the pumpkin seeds in a bowl of honey, and be sure to give these a shake more frequently to try to combat some sticking. But really? They are sure to stick.

Other Fall Snacks

The Recipe
Roasted cinnamon sugar pumpkin seeds on a sheet pan.

Cinnamon Sugar Roasted Pumpkin Seeds

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  • 2 cups raw whole pumpkin seeds
  • 2 tbsp coconut oil, melted
  • 2 tbsp brown sugar
  • 1.5 tsp cinnamon
  • 1/4 tsp nutmeg
  • 1/4 tsp salt

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Preheat the oven to 325 degrees. Scoop the seeds out of the pumpkin (or squash) and separate them from the pulp. Rinse with water.


Cover a baking sheet with parchment and arrange pumpkin seeds in a single layer. You will likely need more than one baking sheet.


Bake for 25 minutes, shaking the pan a couple of times. Remove seeds and toss with coconut oil, sugar, cinnamon, nutmeg, and salt. Return to oven and cook for 15-25 minutes, shaking once or twice, until they are golden brown.

Nutritional Facts
Serving Size: 1/4 cup
Amount Per Serving
Calories 115
Calories from Fat 59
% Daily Value *
Total Fat 7g
Saturated Fat 4g
Monounsaturated Fat 1g
Polyunsaturated Fat 1g
Cholesterol 0mg
Sodium 78mg
Total Carbohydrate 12g
Dietary Fiber 3g
Sugars 3g
Protein 3g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

The Nutritional Values provided are estimates only and may vary based on the preparation method.

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About the author Meet Kristen McCaffrey
Hi, I’m the cookbook author, recipe developer, and food enthusiast behind Slender Kitchen. I am obsessed with making healthy food that is easy to prepare and absolutely delicious. Meal planning is my secret weapon and I hope I can make meal time easier for you with our tried and tested recipes and foolproof meal plans. Learn More
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