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Cinnamon sugar roasted pumpkin seeds on a parchment paper lined baking sheet.
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5 from 4 votes

Cinnamon Sugar Roasted Pumpkin Seeds

This recipe is a great way to make use of seeds from various winter squash! I like to eat them on their own, but you can also add them to granola bars, to trail mixes, or top salads and soups with them!
Prep Time5 mins
Cook Time25 mins
Pre-roasting drying time1 d
Total Time1 d 30 mins
Course: Basics
Cuisine: American
Keyword: easy, fall, gluten-free, roasted winter squash seeds, vegan
Servings: 3 people
Calories: 255kcal
Author: The Panicked Foodie


  • 3/4 cup pumpkin seeds, washed and completely dried (OR seeds of any winter squash)
  • 1 1/2 tablespoons extra light olive oil
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground nutmeg
  • 1 pinch ground cloves
  • 1/2 teaspoon granulated sugar
  • 1 pinch freshly ground Himalayan pink salt


  • Arrange oven rack to be in the middle. Preheat oven to 325F. Line baking sheet with parchment paper.
  • Place the seeds and pulp in a colander with large holes. Under running water, separate the seeds from the pulp and remove as much of the pulp from the seeds as possible.
  • Transfer seeds to a dish towel and pat them dry. When they are mostly dry, transfer them to a large plate, spread them out, and let them dry for a day until they are completely dry.
  • Once the seeds are completely dry and ready to be flavored and roasted, transfer seeds to parchment lined baking sheet.
  • In a small bowl, mix together extra light olive oil, ground cinnamon, ground nutmeg, ground cloves, granulated sugar, and Himalayan pink salt.
  • Drizzle olive oil mixture over the seeds and stir to coat. Make sure the seeds are spread out on the baking sheet and that there isn't too much overlap.
  • Bake for 20-30 minutes, stirring every 10 minutes taking care not to brown or burn. At the 20 minute mark, I start checking every 5 minutes for doneness. Seeds are done when they are dry, crisp, and a light golden brown.



Serving: 1tablespoon | Calories: 255kcal | Carbohydrates: 2.4g | Protein: 0.8g | Fat: 2.5g | Saturated Fat: 0.4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 1.1g | Trans Fat: 0g | Cholesterol: 0mg | Sodium: 8.9mg | Potassium: 37.5mg | Fiber: 0.8g | Sugar: 0.2g | Vitamin A: 1.9IU | Vitamin C: 0mg | Calcium: 3.4mg | Iron: 0.1mg