Fronk Recipes

Roasted Pumpkin Seeds



1 hour 25 minutes

total time


fresh pumpkin seeds (from 1 pumpkin)

olive oil spray

kosher salt (to taste)


Remove the seeds from the pumpkin and separate them from the stringy pulp and rinse the seeds in a colander under cold water. Try to remove any remaining pumpkin residue.

Spread the seeds out on a towel and pat dry. Allow them to air-dry for a few hours or overnight. This will help in achieving a crispy result.

Preheat the oven to 300F.

Spread the seeds out evenly on a sheet pan and spritz all over with olive oil, season with salt, to taste.

Roast the seeds in the preheated oven for 20 to 30 minutes, or until golden brown. Make sure to stir or shake the tray every 5 minutes to ensure even roasting and to prevent burning. For crispier seeds, leave them more time.

Once done, remove from the oven and let them cool on the baking sheet. The seeds will become crunchier as they cool.


Sweet Toss with cinnamon and sugar (do not use salt in step 4).

Indian Toss with garam masala; mix with currants after roasting.

Spanish Toss with smoked paprika; mix with slivered almonds after roasting.

Italian Toss with grated parmesan and dried oregano.

Barbecue Toss with brown sugar, chipotle chile powder and ground cumin.

Smokey BBQ Pumpkin Seeds: Toss seeds with onion powder, garlic powder, smoked paprika, cayenne pepper, brown sugar right after roasting.

Chili Lime: Toss seeds with olive oil spray and Tajin or chili-lime seasoning.

Spicy Chili: Toss seeds with olive oil spray, chili powder, paprika, and a touch of cayenne.

Garlic Parmesan: Toss seeds with olive oil spray, garlic powder, and grated parmesan.

Curry Flavored: Toss seeds with olive oil spray, salt and curry powder.


Serving Size

1 /4 cup


72 kcal

Total Fat

3.1 g

Saturated Fat

0.5 g

Unsaturated Fat


Trans Fat





92 mg

Total Carbohydrate

9 g

Dietary Fiber

0.4 g

Total Sugars



3 g



1 hour 25 minutes

total time
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