Toasted Pumpkin Seeds

December 21, 2023

Written by Fay Nutrition & Dietetics

Medically reviewed by Suzanna Thoe, RD

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Servings: 4

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time:  35 minutes


  • Seeds from 1 medium-sized pumpkin
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt (or to taste)
  • Optional seasonings: garlic powder, onion powder, smoked paprika, chili powder, or other preferred seasonings.


  1. Preparation: Start by preheating your oven to 325°F (160°C). Line a baking sheet with parchment paper.
  2. Clean the Seeds: After removing the seeds from the pumpkin, place them in a colander. Rinse and remove any pumpkin pulp and strings. Pat dry with paper towels.
  3. Season: In a bowl, toss the pumpkin seeds with olive oil, ensuring they're evenly coated. Sprinkle with sea salt and any additional seasonings you might like, tossing again to coat.
  4. Spread on Baking Sheet: Spread the pumpkin seeds in a single, even layer on the prepared baking sheet.
  5. Toast: Bake in the preheated oven for 20-25 minutes, stirring occasionally, until the seeds are golden and crispy. Cooking times can vary based on the size of the seeds, so keep an eye on them and stir every 10 minutes.
  6. Cool & Serve: Remove the seeds from the oven and let them cool on the baking sheet. Once cooled, store in an airtight container.

The views expressed by authors and contributors of such content are not endorsed or approved by Fay and are intended for informational purposes only. The content is reviewed by Fay only to confirm educational value and audience interest. You are encouraged to discuss any questions that you may have about your health with a healthcare provider.

Nutrition Facts (per Serving)
  • Calories: 88
  • Protein: 3g
  • Carbohydrates: 3g
  • Dietary Fiber: 1g
  • Sugars: 0g
  • Fat: 8g
  • Saturated Fat: 1.5g
  • Cholesterol: 0mg
  • Sodium: 290mg (based on 1/2 tsp salt)

Please note: These nutritional values are estimated based on the ingredients used. For a more accurate nutritional breakdown, it's recommended to use a specific nutritional calculator or software.

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Fay Nutrition & Dietetics

Written by Fay Nutrition & Dietetics

Fay Nutrition & Dietetics is elevating the role that food plays in our healthcare system by making nutrition therapy by a board-certified Registered Dietitian more accessible and affordable. People meet with a nutrition expert paid for by their health insurance and see progress across a number of health conditions: diabetes, eating disorders, heart disease, and many others.

Suzanna Thoe, RD

Medically Reviewed by Suzanna Thoe, RD

Suzanna is a Board Certified and Licensed Registered Dietitian. She completed her Bachelor of Science degree at Purdue University and completed her clinical internship and Masters of Business Administration at Dominican University. Suzanna has been a RD for almost 4 years and helps her clients understand the ‘why’ behind science-backed action items to move them towards their goals.