Description
These savory garlicky roasted pumpkin seeds are a crunchy, protein-packed snack made with simple pantry staples and roasted to perfection in either the air fryer or oven. Perfect for snacking, topping salads, or adding crunch to soups, they’re naturally vegan, gluten-free, and customizable for any flavor preference.
Ingredients
- 1 cup raw pumpkin seeds (from 1 medium pumpkin, about 130g)
- 1 to 1.5 tablespoons olive oil (15-22ml)
- 1 teaspoon garlic powder (3g)
- 1/2 teaspoon smoked paprika (1.5g, optional)
- 1/2 teaspoon dried Italian herbs (1g, such as oregano, basil, thyme)
- 3/4 teaspoon sea salt (4g), plus more for sprinkling
- 1/4 teaspoon black pepper (1g)
- Pinch red pepper flakes (optional)
Instructions
- Scoop seeds from your pumpkin and place in a large bowl of cold water. Use your fingers to separate pulp from seeds. Rinse in a fine mesh strainer under running water until clean.
- Spread cleaned seeds out on a clean kitchen towel or paper towels. Pat dry as much as possible. Let them air dry for 15 minutes (or up to 1 hour for max crunch).
- Transfer seeds to a mixing bowl. Add olive oil, garlic powder, smoked paprika, dried Italian herbs, sea salt, black pepper, and red pepper flakes if desired. Toss well until every seed is coated.
- Air Fryer Method: Preheat air fryer to 350°F (175°C). Spread seasoned seeds in a single layer in the basket or tray. Roast for 10-12 minutes, shaking the basket halfway through. Seeds should be golden and crispy.
- Oven Method: Preheat oven to 325°F (165°C). Line a rimmed baking sheet with parchment paper or a silicone mat. Spread seeds out in a single layer. Roast for 18-22 minutes, stirring every 7 minutes, until deep golden and crunchy.
- Remove from oven or air fryer and let cool on the tray for 5 minutes. Taste and sprinkle with extra sea salt if desired.
- Store cooled seeds in an airtight container at room temperature for up to 1 week.
Notes
For best crunch, let seeds air dry for up to an hour before roasting. Season generously and toss well for even flavor. Air fryer yields ultra-crisp seeds quickly, while oven roasting gives a deeper, toasty flavor. Watch seeds closely to prevent burning, and stir or shake halfway through cooking. Store in an airtight container for up to a week at room temperature, or refrigerate/freeze for longer storage.
- Prep Time: 15 minutes
- Cook Time: 10-12 minutes (air fryer) or 18-22 minutes (oven)
- Category: Snack
- Cuisine: American
Nutrition
- Serving Size: About 1/4 cup (30g) per serving
- Calories: 150
- Sodium: 300
- Fat: 12
- Saturated Fat: 2
- Carbohydrates: 4
- Fiber: 2
- Protein: 7
Keywords: pumpkin seeds, roasted pumpkin seeds, air fryer pumpkin seeds, oven roasted pumpkin seeds, savory snack, vegan, gluten-free, healthy snack, fall recipe, garlic pumpkin seeds