Quick Honey Roasted Pumpkin Seeds with Cinnamon

I was well into my thirties before I realized I was throwing away the best part of the pumpkin. Every fall, I’d carve jack-o’-lanterns with the kids and toss those seeds straight into the trash without a second thought.

That changed when my neighbor brought over a bowl of roasted pumpkin seeds one Halloween. They were sweet, crunchy, and had this warm cinnamon flavor that made me wonder why I’d been wasting them all these years. Now I look forward to pumpkin carving season just as much for the seeds as I do for the decorating.

What Kind of Pumpkin Seeds Should I Use?

You can use pumpkin seeds from any variety of pumpkin, whether it’s a carving pumpkin, sugar pumpkin, or even seeds from butternut squash. The seeds from larger pumpkins tend to be bigger and meatier, which makes them perfect for roasting, while smaller pumpkin seeds work just as well and have a nice crunch. If you’re carving jack-o’-lanterns, don’t throw those seeds away – they’re actually some of the best for this recipe! Fresh seeds straight from the pumpkin are always preferred over store-bought, but if you do buy them pre-packaged, just make sure they’re raw and unsalted so you can control the flavoring yourself.

Options for Substitutions

This recipe is pretty forgiving when it comes to swaps, so here are some easy substitutions you can make:

• Pumpkin seeds: If you don’t have pumpkin seeds, butternut squash or acorn squash seeds work great too. You can even use sunflower seeds, though they’ll cook much faster – keep an eye on them and reduce cooking time by about half.
• Honey: Maple syrup makes a perfect swap for honey and gives the seeds a slightly different but equally tasty flavor. Use the same amount and expect similar results.
• Coconut sugar or brown sugar: Regular white sugar works fine here, or you can try turbinado sugar for a bit more molasses flavor. If you want to skip sugar altogether, just use a bit more honey or maple syrup.
• Extra virgin olive oil: Melted butter adds richness, while coconut oil gives a subtle tropical note. If using coconut oil, make sure it’s melted but not hot when you toss the seeds.
• Cinnamon: Feel free to experiment with other warm spices like pumpkin pie spice, nutmeg, or even a pinch of cardamom. You could also go savory with garlic powder and paprika instead.

Watch Out for These Mistakes While Roasting

The biggest mistake people make with pumpkin seeds is skipping the soaking step, which is crucial for removing all the pulp and creating crispy seeds – soak them in salt water for at least 8 hours or overnight to get the best texture.

Another common error is not drying the seeds thoroughly after soaking, so make sure to pat them completely dry with paper towels before tossing with oil and seasonings, otherwise they’ll steam instead of roast.

Don’t overcrowd your baking sheet or the seeds will cook unevenly – spread them in a single layer with space between each seed, and stir them halfway through roasting to ensure they brown on all sides.

Keep a close eye on them during the last few minutes of baking since the honey can cause them to go from golden to burnt very quickly, and remember they’ll continue to crisp up as they cool.

What to Serve With Honey Roasted Pumpkin Seeds?

These sweet and crunchy pumpkin seeds are perfect as a standalone snack, but they also make a great topping for so many things! I love sprinkling them over yogurt bowls, oatmeal, or even vanilla ice cream for a nice textural contrast. They’re also fantastic tossed into fall salads with mixed greens, dried cranberries, and goat cheese – the honey and cinnamon flavors really complement those autumn ingredients. You can even pack them in small containers for an easy grab-and-go snack, or set them out in bowls when you’re hosting friends for a cozy fall gathering.

Storage Instructions

Keep Fresh: Store your honey roasted pumpkin seeds in an airtight container at room temperature for up to one week. They’ll stay nice and crunchy if you make sure the container seals well. I like to keep mine on the counter so they’re easy to grab for snacking throughout the day.

Freeze: These seeds freeze really well for longer storage! Pop them in a freezer-safe bag or container and they’ll keep for up to 3 months. Just make sure they’re completely cooled before freezing to maintain that perfect crunch.

Refresh: If your pumpkin seeds lose some of their crispiness after a few days, just spread them on a baking sheet and pop them in a 300°F oven for 5-10 minutes. This brings back that satisfying crunch and makes them taste fresh again.

Preparation Time	360-480 minutes
Cooking Time	30-40 minutes
Total Time	390-520 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1450-1600
• Protein: 58-64 g
• Fat: 105-115 g
• Carbohydrates: 74-86 g

Ingredients

For soaking the seeds:

• 4 cups filtered water
• 2 tbsp sea salt
• 2 cups pumpkin seeds

For coating and baking:

• 2 tbsp coconut sugar (or brown sugar, for a deeper flavor)
• 1 tsp sea salt
• 2 tsp olive oil (or melted butter or coconut oil)
• 1 tsp ground cinnamon
• 2 tbsp honey (local honey is great for this recipe)

Step 1: Soak the Pumpkin Seeds

• 2 cups pumpkin seeds (or about 3 cups seeds with some pumpkin flesh)
• 4 cups filtered water
• 2 tbsp sea salt

In a large saucepan, bring 2 cups of the filtered water to a boil.

Stir in 2 tablespoons of sea salt until fully dissolved.

Add the remaining 2 cups of filtered water to slightly cool the mixture, then add the pumpkin seeds along with any attached pumpkin flesh.

Let the seeds soak for 6 to 8 hours.

This soaking process helps clean the seeds, makes it easier to separate them from any pumpkin flesh, and increases their nutritional value.

Step 2: Clean and Dry the Seeds

Pour the soaked seeds and pumpkin flesh into a colander.

Remove any large pieces of flesh, and rinse the seeds under running water.

Swish them around with your hand to help remove any remaining pumpkin flesh.

Lay the cleaned seeds out on a kitchen towel or paper towel and pat them completely dry.

This step is important so your seeds roast up crispy in the oven.

Step 3: Season the Seeds

• pumpkin seeds cleaned and dried (from Step 2)
• 2 tsp extra virgin olive oil, melted butter, or coconut oil
• 1 tsp sea salt
• 1 tsp ground cinnamon
• 2 tbsp honey

Transfer the dried pumpkin seeds to a bowl.

Drizzle in the extra virgin olive oil (or your preferred melted butter or coconut oil), 1 teaspoon sea salt, ground cinnamon, and honey.

Toss everything well to ensure the seeds are evenly coated.

I like to really toss them well so every seed gets a good coating of flavor.

Step 4: Roast the Pumpkin Seeds

• seasoned pumpkin seeds from Step 3

Preheat your oven to 350°F (175°C) and line a cookie sheet with parchment paper.

Spread the seasoned pumpkin seeds onto the baking sheet in an even layer—it’s best if they’re not piled up.

Use a spatula to scrape out all the remaining honey mixture from the bowl onto the seeds.

Bake for 30 to 40 minutes, stirring and turning the seeds every 7 minutes so they brown evenly.

Remove from the oven when the seeds are a light golden brown.

Step 5: Finish and Cool

• 2 tbsp coconut sugar or brown sugar

While the seeds are still warm, sprinkle them with the coconut sugar or brown sugar and toss to coat.

Allow the seeds to cool on the baking sheet—they’ll get crispier as they cool down.

For extra flavor, I sometimes add an extra pinch of cinnamon here.

Enjoy your roasted pumpkin seeds as a snack or salad topping!