Perfect Pumpkins Seeds

Prep Time

30 minutes ( see notes below)

Prep Notes

Scoop seeds from pumpkin, sort to discard any remaining pulp, then wash thoroughly, drain, pat dry, and lay out on a wax paper lined cookie sheet to completely dry. (This may take about 24 hours). 

Preheat oven to 300*. Then, toast seeds on a rimmed baking sheet sprayed with baking spray, for 30 minutes.  Now you are ready to proceed to the recipe.

Cooking Time

15 minutes


This recipe is for each 1 cup of pumpkin seeds


Canola oil spray

1 cup pumpkin seeds (sorted, cleaned, dried and toasted as in prep notes above)

4 tsp. walnut oil (olive oil may be substituted)

1 tsp. ground ginger

Pinch cloves

1/2 tsp. cinnamon

1/2 tsp. chili powder or paprika (optional)- or dash of cayenne

1 Tbsp. plus 1 tsp. dark brown sugar

Dash salt

2 tsp. water


Preheat oven to 375 degrees.

Lightly coat baking sheet with canola oil spray. 

Meanwhile, in small skillet, whisk together oil, spices, sugar, salt and water. Simmer on low heat, stirring occasionally.  

Add toasted seeds to spice mixture coating evenly.  Cook on stove for another 5 minutes. Return seeds to prepared baking sheet, patting into one layer. Bake about 10 minutes, until crisp.

Remove from oven, let cool and gently loosen from baking sheet with tip of metal spatula. Store in a tightly covered container.


These are a delicious snack to pack for healthy on the go!  They make a lovely addition to the top of a green salad or a nice garnish for the top of your favorite squash soup recipe.  They are nutritious and delicious!


The American Instistute for Cancer Research