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Light Roasted Pumpkin Seeds Recipe

Light Roasted Pumpkin Seeds Recipe

Try this zippy twist on a Halloween tradition from our Test Kitchen. It’s got just enough heat to take the chill off autumn afternoons and snackers!
TOTAL TIME: Prep: 10 min. Bake: 45 min. + cooling YIELD:8 servings


  • 2 cups fresh pumpkin seeds
  • 5 teaspoons butter, melted
  • 1 teaspoon Worcestershire sauce
  • 1 teaspoon sugar
  • 1/2 teaspoon salt
  • 1/4 teaspoon garlic powder
  • 1/8 to 1/4 teaspoon cayenne pepper


  • 1. In a bowl, toss pumpkin seeds with butter and Worcestershire sauce. Combine the sugar, salt, garlic powder and cayenne; sprinkle over seeds and toss to coat.
  • 2. Line a 15-in. x 10-in. x 1-in. baking pan with foil; coat foil with cooking spray. Spread seeds in pan. Bake at 250° for 45-60 minutes or until seeds are dry and lightly browned, stirring every 15 minutes. Cool completely. Store in an airtight container. Yield: 2 cups.

Nutritional Facts

1/4 cup: 95 calories, 5g fat (2g saturated fat), 6mg cholesterol, 181mg sodium, 9g carbohydrate (1g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

Reviews for Light Roasted Pumpkin Seeds

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ms11145 User ID: 1604521 66087
Reviewed Aug. 1, 2013

"I love fall because it means pumpkins. I roast the seeds after carving our pumpkins. I realize that this recipe deals with seeds that you purchase. But I tried it with the hulls and it worked okay. If using already shelled seeds, I would cut down the butter by 1 tsp., though."

gretchen74 User ID: 1540547 160808
Reviewed Oct. 26, 2012

"This recipe is a tradition here at ou house after the pumkins are carved. We have tried other recipes but everyone agrees this is still the best one."

aubsmc User ID: 4410313 98615
Reviewed Oct. 30, 2011

"I only had one cup of pumpkin seeds so I used 3TB butter, 1 tsp. W. sauce, 1/2t. garlic powder, 1 tsp. salt, 1/2t. sugar, and 1/4t. cajun seasoning. They are excellent! Will make again!!!"

Elfman42 User ID: 3891696 160794
Reviewed Oct. 28, 2010

"In the interest of heart healthy I replaced the butter with olive oil; the results are fantastic. This is a snack that is elevated from (still wonderful) buttery/salty/crunchy to savoury with just a hint of zip from the pepper. I have one more pumpkin to carve before the end of this week and those seeds will be prepared using this recipe again!"

Anniejones User ID: 4395469 114235
Reviewed Sep. 9, 2009

"Looks like a great recipe can't wait to try it.


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