Roasted Pumpkin Seeds (Keto Friendly!)

These keto roasted pumpkin seeds are flavored with delicious pumpkin pie spice and are the perfect low carb snack for fall! They're crunchy, warmly spiced and made from the seeds you'd otherwise throw out after carving your pumpkin.

Are Pumpkin Seeds Keto?

Yes, pumpkin seeds are keto friendly, as long as you watch your portion. How many carbs you get depends on whether you're eating shelled seeds (pepitas) or whole seeds still in their shells, like the ones you scoop out of a pumpkin.

Shelled pepitas are one of the lowest-carb seeds around, and they're packed with protein, magnesium and healthy fats. Whole seeds have more carbs because of the chewy, fiber-rich shell, but they're still a fine keto snack in sensible amounts. This recipe uses whole seeds, and a ¼ cup serving comes in at about 6g net carbs (the full nutrition is on the recipe card below).

This is the time of year when everyone is starting to carve pumpkins. Me included. But don't toss out those pumpkin seeds! The seeds from the pumpkin can be roasted and become a wonderful crunchy snack that just happens to be low carb and healthy too. Here I have tossed the fresh pumpkin seeds with a yummy pumpkin pie spice for a totally delicious keto friendly snack.

Key Ingredients & Substitutions

• Pumpkin seeds. One large carving pumpkin gives you about 1½ cups of seeds. Any pumpkin or winter squash works, and smaller squash seeds roast a little faster. No pumpkin? Store-bought raw shelled pepitas are the lowest-carb option and skip all the cleaning.
• Olive oil. Just a little helps the spice stick and the seeds brown. Avocado oil or melted butter work too. Here's my guide to olive oil for low carbers if you want to know more.
• Pumpkin pie spice. A pumpkin pie spice blend gives the seeds that cozy fall flavor with zero sugar. To make your own, mix cinnamon with a little ground ginger, nutmeg and cloves.
• Salt and black pepper. A pinch of each balances the warm spices. Flaky sea salt sprinkled on while the seeds are still warm is lovely too.

How to Make Roasted Pumpkin Seeds

Scoop out the seeds from the pumpkin and pull off all the "guts". From one large pumpkin I managed to collect about 1½ cups of seeds.

Place the pumpkin seeds in a bowl and cover in warm water. Leave for about 15 minutes and use a slotted spoon to lift out the seeds. This process will soak off any remaining pumpkin.

Place the seeds in a saucepan of boiling water, reduce to a simmer, and cook for 10 minutes. This will help even cooking when the seeds are roasting. Drain the seeds and pat them completely dry.

In a bowl, mix together olive oil and pumpkin pie spice. Add the seeds, salt and black pepper, then mix well to coat.

Spread the spiced seeds out onto a baking tray lined with a silicone mat. Roast in a preheated oven for 20-25 minutes, shaking the seeds halfway through cooking to turn as many as possible. Leave to cool and enjoy this crunchy spiced low carb snack!

Helpful Tips

Clean the seeds while they're wet. Pulling the seeds out of the stringy pulp is much easier in a big bowl of water. The seeds float to the top and most of the pulp sinks, so you can skim the seeds off and leave the mess behind. A quick rinse in a colander takes care of any last strands.

Dry them really well for crunch. This is the most important step. Wet seeds steam in the oven instead of roasting, and you end up with chewy seeds. After boiling, spread them out on a clean kitchen towel and pat them dry. If you have time, let them air-dry for an hour or even overnight.

Keep them in a single layer. Crowded seeds won't crisp evenly. If you've got a big batch from more than one pumpkin, use two baking sheets rather than piling them up on one.

Stir halfway and watch the last few minutes. Pumpkin seeds go from golden to burnt quickly, especially smaller ones. Give them a stir halfway through and start checking a few minutes before the timer goes off. They're done when they're golden and sound crisp when you stir them.

Let them cool completely. The seeds keep crisping up as they cool, so don't judge the crunch straight out of the oven. Let them cool on the tray before you store them.

Variations

• Sweet cinnamon. Swap the pumpkin pie spice for 1 teaspoon of cinnamon and toss the warm roasted seeds with 1-2 teaspoons of granulated monk fruit sweetener. It tastes like cinnamon toast in snack form.
• Spicy. Skip the pumpkin pie spice and use ½ teaspoon each of chili powder and smoked paprika with a pinch of cayenne. Add a squeeze of lime once they're out of the oven.
• Everything bagel. Toss the oiled seeds with 1-2 teaspoons of everything bagel seasoning and leave out the extra salt, since most blends are already salty. If you love that flavor, try my Everything Parmesan Crisps too.
• Garlic parmesan. Toss the seeds with garlic powder before roasting, then sprinkle with finely grated parmesan for the last 5 minutes.

Serving Ideas

These are great by the handful as an afternoon snack, and they're a nice source of protein too. You'll find pumpkin seeds on my list of low carb high protein foods. Mix them with Low Carb Caramelized Pecans and a few sugar-free chocolate chips for an easy keto trail mix.

They also add crunch to salads and soups. Sprinkle a few over a creamy bowl of Low Carb Pumpkin Cauliflower Risotto, or put out a bowl of them alongside a Keto Halloween Snack Tray for your fall party.

Storing & Freezing

Once they're completely cool, store the roasted pumpkin seeds in an airtight container or jar at room temperature for up to 1 week. If they lose a little crunch, spread them on a baking sheet and warm them in a 300°F oven for 5 minutes, then let them cool again.

For longer storage, freeze the cooled seeds in a freezer bag for up to 3 months. They thaw in about 15 minutes on the counter, or you can re-crisp them straight from frozen in the oven for a few minutes.

Pumpkin Seeds on Keto: FAQ

Are pumpkin seeds keto friendly?

Yes. Shelled pumpkin seeds have only 1-3g net carbs per ounce, so they fit easily into a keto diet. Whole seeds in the shell have about 10g net carbs per ounce, so they're still keto friendly in smaller portions, like the ¼ cup serving in this recipe.

Are pumpkin seeds low carb?

They are. Pumpkin seeds are mostly fat and protein, and much of their carbohydrate is fiber. That makes them a much better low carb snack than crackers, pretzels or chips.

How many pumpkin seeds can I eat on keto?

It depends on your daily carb limit, but a ¼ cup of whole roasted seeds or a ¼ cup of shelled pepitas is a sensible snack portion. They're easy to keep munching, so it helps to put a portion in a small bowl rather than eating straight from the jar.

Are pepitas the same as pumpkin seeds?

Pepitas are pumpkin seeds without the shell. Most store-bought pepitas come from special hull-less pumpkin varieties, which is why they're green. The seeds from a carving pumpkin have a white shell that you roast and eat whole.

Can you eat the shells?

Yes. Roasted whole seeds are meant to be eaten shell and all, and the shell is where most of the crunch and fiber comes from.

More Low Carb Fall Recipes

If you love these roasted pumpkin seeds, be sure to explore these other tasty keto treats:

• Low Carb Halloween Recipes
• Keto Pumpkin Fat Bombs
• Keto Pumpkin Muffins
• Low Carb Pumpkin Moscow Mule

📖 Recipe

StepAwayFromTheCarbs.com

Roasted Pumpkin Seeds

4.67 from 9 votes

Crunchy roasted pumpkin seeds tossed in olive oil and warm pumpkin pie spice. Made with the seeds you scoop out of your carving pumpkin, they're an easy keto-friendly fall snack.

Print Recipe Pin Recipe

Prep Time 30 minutes mins

Cook Time 35 minutes mins

Total Time 1 hour hr 5 minutes mins

Makes: 6 servings (about ¼ cup each)

Net Carbs: 6

Calories: 85

Ingredients Equipment Method Nutrition Notes

Ingredients

 

US CustomaryMetric

• 1½ cups pumpkin seeds fresh from 1 large pumpkin, or raw shelled pepitas (see notes)
• 2 teaspoon olive oil
• ½ teaspoon pumpkin pie spice or more, to taste
• salt and black pepper to taste

Equipment

• AmazonBasics Silicone Baking Mat Sheet, Set of 2

Step-by-Step Instructions

 

Cook ModePrevent your screen from going dark

1. Preheat the oven to 350°F (175°C).
2. Pull the seeds away from the stringy pumpkin pulp and put them in a large bowl. Cover with warm water and leave them to soak for 15 minutes to loosen any remaining pulp.
3. Lift the seeds out with a slotted spoon (the seeds float and the pulp sinks), then rinse them in a colander and pick off any stubborn strands.
4. Bring a saucepan of water to a boil (salt it if you like), add the seeds, reduce to a simmer and cook for 10 minutes. This helps them roast evenly.
5. Drain the seeds well, spread them out on a clean kitchen towel and pat them completely dry. The drier they are, the crunchier they roast.
6. In a bowl, mix together the olive oil and pumpkin pie spice. Add the dry seeds with a pinch of salt and black pepper and toss until evenly coated.
7. Spread the seeds out in a single layer on a baking sheet lined with a silicone mat. Roast for 20-25 minutes, stirring halfway through, until golden and crisp. Watch them closely near the end, since they can go from toasted to burnt quickly.
8. Leave the seeds to cool completely on the tray (they crisp up more as they cool), then store in an airtight container.

Nutrition

Serving: 0.25cupCalories: 85kcalCarbohydrates: 9gProtein: 3gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0gCholesterol: 0mgSodium: 3mgPotassium: 147mgFiber: 3gSugar: 0gVitamin A: 0IUVitamin C: 0mgCalcium: 9mgIron: 1mgNet Carbs: 6g

Notes

These are made with whole, in-shell seeds straight from the pumpkin. The fiber-rich shells mean they have more total carbs than shelled pepitas, so keep an eye on portions if you're counting closely. For the lowest-carb version, use raw shelled pepitas instead: skip the soaking and boiling, toss them with the oil and spice, and roast for just 8-12 minutes.

Nutrition is for about ¼ cup of roasted in-shell seeds.

Store cooled seeds in an airtight container at room temperature for up to 1 week, or freeze for up to 3 months.

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Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.