Healthier Pumpkin Seed Recipe

pumpkin seed recipe

Every Halloween, we carve pumpkins and bake the seeds. And every year we taste a few and throw the rest out. They just never taste that good. Well, not this year! I decided it was time to change up the recipe and see if I could make something that actually tastes good and is a little healthier (I am on a mission to find healthier alternatives to pretty much everything).

After baking my first batch of pumpkin seeds in coconut oil, I can proudly say these seeds are AWESOME! The entire house smelled delicious while the coconut oil roasted the seeds to a golden brown.

By using coconut oil instead of canola or even olive oil, I was able to up our family’s consumption of lauric acid, which is considered a miracle compound. According to Dr. Mercola, our body converts lauric acid into monolaurin, which has anti-viral, anti-bacterial and anti-protozoa properties. A great addition to everyone’s diet, especially during flu season. It’s really an incredible oil, I use it for almost everything in my life— deodorant and toothpaste included. 


Healthier Pumpkin Seed Recipe

I hope you enjoy this pumpkin seed recipe as much as we do! And if you want to help us spread the word on ways to make Halloween healthier, Pin this on Pinterest.


2 cups pumpkin seeds (rinsed and dried)
1  tablespoon coconut oil (warmed so it’s in a liquid state)
salt and pepper
yummy additions: cinnamon, curry powder, garlic powder


1. After you take out the pumpkin guts, make sure to rinse and dry your pumpkin seeds. We used a strainer and then laid them on a linen towel to dry over for a couple hours.

2. Once dry, preheat oven to 350 degrees.

3. Put the seeds on a baking sheet and mix with the coconut oil. Then spread the seeds out on the pan and season heavily with salt and pepper. You can even add some curry powder, cinnamon or garlic powder to the mix.

3. Bake in the oven for 45 minutes and get ready for your home to smell incredible.

Eat almost immediately after taking out of the oven— they taste the best when they are nice and hot.

pumpkin seed recipe

pumpkin seed recipe

pumpkin seed recipe

What’s your favorite seasoning to use on pumpkin seeds?

Are you into sugar and spice, or salt and pepper? Or maybe you have your own version that your family loves. Share it here! We have tons more pumpkins to carve this season and I can’t wait to try out more recipes. Maybe I’ll even feature it here on Family Sponge.

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6 Responses to Healthier Pumpkin Seed Recipe

  1. Joy Beyond Fifty September 25, 2012 at 11:21 am #

    Love pumpkin seeds roasted fresh out of Halloween pumpkins…and here in Kauai, our Costco just started selling organic pure coco oil 🙂

    • Linda November 24, 2014 at 4:06 pm #

      What other seasonings are you missing? On a counts we might be pcsing (moving) there?

  2. Felicia October 10, 2012 at 9:12 pm #

    Love love love pumpkin seeds!! This recipe looks delicious!!

    • Family Sponge October 13, 2012 at 6:33 pm #

      Hope you try it Felicia! Let me know what you think or what you tweaked in it to work for you. I love pumpkin seed recipes too.

  3. Lori October 31, 2012 at 7:43 am #

    I love to add garlic powder, paprika and onion salt, pinch of salt and pepper! The paprika adds just a touch of smokey flavor! YUM. I usually make several different flavors though. With 4 kids we have lots of pumpkin and we like to experiment. My kids love cinnamon sugar seeds.

  4. Candice Rivet November 23, 2015 at 4:40 am #

    This recipe looked promising until it burnt my seeds. I reccomend not to bake it for 45 minutes.. way too long. And I even took em out at 39 mins.. my fault, should’ve been watching!

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