If you’re searching for a crave-worthy, crunchy snack or a wholesome salad topper that’s completely plant-based, look no further! Pumpkin seeds, also known as pepitas, are a nutritional powerhouse loaded with protein, healthy fats, magnesium, and zinc.
Roasting them brings out their toasty, nutty flavor, making them utterly irresistible. In this recipe blog post, I’m sharing what I truly believe is the best vegan pumpkin seed recipe you’ll ever try.
Whether you’re a seasoned vegan or just looking to incorporate more plant-based foods into your diet, these pumpkin seeds are easy to prepare, endlessly customizable, and absolutely delicious.
The beauty of pumpkin seeds lies in their versatility. You can enjoy them as a simple snack, toss them into salads, sprinkle them over soups, or even add a handful to your breakfast smoothie bowl for extra crunch.
With just a handful of pantry ingredients and minimal prep time, you’ll have a nourishing treat ready in under 30 minutes. Let’s dive in and discover how to make the ultimate vegan roasted pumpkin seeds!
Why You’ll Love This Recipe
- Simple & Quick: Just a few basic ingredients and 25 minutes is all you need for crunchy perfection.
- Totally Vegan & Gluten-Free: No animal products or gluten here—just wholesome, plant-based goodness.
- Super Nutritious: Pumpkin seeds are packed with protein, fiber, and essential minerals like magnesium and zinc.
- Customizable Flavors: You can switch up the spices to suit your mood—think smoky, spicy, sweet, or savory!
- Great for Meal Prep: Make a big batch and store for snacks all week long.
“Roasted pumpkin seeds are my secret weapon for adding crunch and nutrition to just about any meal!”
Ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| Raw shelled pumpkin seeds (pepitas) | 1 cup (about 140g) | Preferably unsalted and unroasted |
| Olive oil | 1 tablespoon | Or use avocado oil or melted coconut oil |
| Sea salt | 1/2 teaspoon | Adjust to taste |
| Smoked paprika | 1/2 teaspoon | For a smoky flavor |
| Garlic powder | 1/4 teaspoon | Optional, for extra savoriness |
| Black pepper | 1/4 teaspoon | Freshly ground, to taste |
Equipment
- Baking sheet
- Parchment paper (optional, for easy cleanup)
- Mixing bowl
- Measuring spoons
- Wooden spoon or spatula
- Oven mitts
- Airtight container (for storage)
Instructions
-
Preheat your oven:
Set your oven to 325°F (165°C). Line a baking sheet with parchment paper to prevent the seeds from sticking and to make cleanup a breeze.
-
Mix the seeds and seasonings:
In a medium mixing bowl, combine the pumpkin seeds, olive oil, sea salt, smoked paprika, garlic powder, and black pepper. Stir well until all seeds are evenly coated with oil and spices.
-
Spread on the baking sheet:
Pour the seasoned seeds onto the prepared baking sheet. Use a spatula or wooden spoon to spread them out in a single, even layer.
This ensures even roasting and maximum crunch.
-
Bake:
Place the baking sheet in the preheated oven. Bake for 12-15 minutes, stirring once halfway through, until the seeds are golden brown and fragrant.
Watch closely during the last few minutes—they can go from perfectly toasted to burnt very quickly!
-
Cool and enjoy:
Remove from the oven and let the pumpkin seeds cool completely on the baking sheet. They’ll continue to crisp up as they cool.
Store in an airtight container at room temperature for up to two weeks.
Tip: For extra flavor, toss the seeds with a splash of fresh lime juice and a sprinkle of chili powder right after baking!
Tips & Variations
- Spicy Kick: Add 1/4 teaspoon cayenne pepper or chipotle powder to the spice mix for a bold, spicy flavor.
- Sweet & Salty: Swap the smoked paprika for 1 tablespoon maple syrup and a pinch of cinnamon. Roast as directed for a sweet treat.
- Herby Delight: Sprinkle dried rosemary, thyme, or Italian herbs over the seeds before roasting for an earthy twist.
- No Oil Option: For oil-free pumpkin seeds, toss the seeds with a splash of lemon juice and your favorite seasonings before roasting.
- Seed Sourcing: If you have a fresh pumpkin, you can use seeds straight from the pumpkin. Rinse, dry, and follow the same seasoning and roasting steps (increase bake time to 20-25 minutes).
- Batch Preparation: Double or triple the recipe for parties, meal prep, or gifting!
Pro Tip: “Stirring the seeds halfway through baking is key for even roasting and maximum crunch.”
Nutrition Facts
| Nutrient | Per 1/4 cup serving |
|---|---|
| Calories | 180 |
| Protein | 9g |
| Total Fat | 14g |
| Saturated Fat | 2g |
| Carbohydrates | 4g |
| Fiber | 2g |
| Sugar | 0g |
| Magnesium | 40% DV |
| Zinc | 20% DV |
Nutrition data is approximate and will vary based on specific ingredients and amounts used.
Serving Suggestions
- Snack Time: Enjoy a handful of roasted pumpkin seeds straight from the jar for a satisfying, protein-rich snack.
- Salad Topper: Sprinkle over leafy green salads, grain bowls, or roasted vegetable platters for added crunch and flavor.
- Soups & Stews: Use as a garnish for creamy soups (like butternut squash or even this Chorizo Pumpkin Soup) for a delightful texture contrast.
- Breakfast Boost: Add to oatmeal, smoothie bowls, or dairy-free yogurt for extra nutrients and yum factor.
- Party Platter: Serve in a bowl alongside other snacks at gatherings—these seeds disappear fast!
Try This: Mix the roasted seeds with dried cranberries and vegan chocolate chips for a homemade trail mix!
Conclusion
There’s something truly special about mastering a simple, nourishing vegan snack that you can whip up in minutes. These best vegan pumpkin seeds are not only packed with nutrition, but they’re also incredibly versatile and addictive.
With endless options for seasoning and serving, you’ll be reaching for this recipe time and again—whether you’re meal-prepping for the week, packing lunches, or just looking for a wholesome late-night snack.
If you enjoyed this recipe, why not explore more plant-based delights? Try the creamy Costco Vegan Mushroom Stew for a cozy dinner, or satisfy your sweet tooth with this decadent Chocolate Heaven Cake Recipe.
Don’t forget to check out the savory Chipotle Black Beans And Rice Recipe for another protein-packed vegan option. Happy snacking!
📖 Recipe Card: Best Vegan Roasted Pumpkin Seeds
Description: These crunchy, savory pumpkin seeds are the perfect plant-based snack. Easy to make and full of flavor, they’re great for munching or topping salads.
Prep Time: PT10M
Cook Time: PT25M
Total Time: PT35M
Servings: 4 servings
Ingredients
- 1 cup raw pumpkin seeds (pepitas)
- 1 tablespoon olive oil
- 1/2 teaspoon sea salt
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon ground black pepper
- 1/4 teaspoon cayenne pepper (optional)
Instructions
- Preheat oven to 325°F (165°C).
- Rinse and pat dry the pumpkin seeds.
- In a bowl, toss seeds with olive oil and spices.
- Spread seeds in a single layer on a baking sheet.
- Bake for 20-25 minutes, stirring halfway, until golden and crisp.
- Cool completely before serving.
Nutrition: Calories: 130 | Protein: 5g | Fat: 11g | Carbs: 4g
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