Cinnamon Sugar Pumpkin Seeds

There’s something magical about the aroma of cinnamon and roasted pumpkin seeds filling your kitchen on a cool autumn afternoon. These Cinnamon Sugar Pumpkin Seeds are a cozy, crunchy, and slightly sweet treat that captures everything we love about fall. Whether you’re carving pumpkins with family, hosting a harvest party, or simply craving a seasonal snack, this recipe delivers the perfect blend of crisp, spiced, and subtly salty flavors.

This simple recipe transforms humble pumpkin seeds—often discarded after carving—into an irresistible, golden-brown snack. The contrast of earthy roasted seeds with the warmth of cinnamon and a touch of sugar makes each bite perfectly balanced and addictive. With just a few pantry staples and about 30 minutes, you can create a festive treat that tastes like autumn in every handful.

The Inspiration Behind These Cinnamon Sugar Pumpkin Seeds

Every fall, when pumpkins start popping up on porches and farmers’ markets, I can’t help but think of roasted pumpkin seeds. It’s a tradition in many homes: scooping out the seeds, cleaning them, and roasting them while the pumpkins become glowing jack-o’-lanterns. This version, however, adds a delightful twist — a cinnamon-sugar coating that makes them taste more like dessert than a snack.

These seeds are crisp, slightly caramelized, and full of cozy spice. They remind me of cinnamon toast, candied nuts, and autumn fairs all at once. And unlike store-bought versions, these are completely customizable — a little extra sugar for a sweeter bite, or an extra sprinkle of salt if you like that sweet-and-salty combo.

Why You’ll Love This Recipe

• Perfect Fall Snack: A warm, crunchy treat that embodies the flavors of the season.
• Easy and Quick: Only 5 ingredients and ready in about 30 minutes.
• Waste-Free: A delicious way to use up pumpkin seeds after carving pumpkins.
• Naturally Gluten-Free & Vegan: Simple, wholesome ingredients suitable for most diets.
• Customizable: Adjust sweetness, spice, and salt to match your preferences.
• Perfect for Gifting: Pack them in little jars or bags for a thoughtful homemade fall gift.

Ingredients Breakdown

Servings: 16 (about 1 tablespoon each)
Calories: 29 kcal per serving

Main Ingredients

• 1 cup raw pumpkin seeds
  Freshly scooped from a pumpkin (or purchased raw from the store). The fresher the better!
• 1 tablespoon extra virgin olive oil
  Helps the seeds roast evenly and adds a subtle richness.
• Kosher salt
  Enhances flavor and balances the sweetness.
• 1 tablespoon granulated sugar
  Adds just the right amount of sweetness without overpowering.
• ½ teaspoon ground cinnamon
  The warm spice that makes these seeds taste unmistakably like fall.

Tools & Equipment Needed

Before getting started, gather these essential kitchen tools:

• Baking sheet – A rimmed baking sheet ensures even roasting and prevents spills.
• Parchment paper (optional) – For easier cleanup and to prevent sticking.
• Medium mixing bowl – To toss the seeds with the cinnamon-sugar mixture.
• Spatula or wooden spoon – For stirring the seeds during baking.
• Measuring spoons and cups – To ensure accuracy.
• Airtight container – For storing leftovers and maintaining crispness.

Step-by-Step Instructions

1. Preheat the Oven

Preheat your oven to 350°F (175°C). Roasting pumpkin seeds at this temperature helps them crisp up beautifully without burning.

2. Prepare the Pumpkin Seeds

If you’re using seeds from a fresh pumpkin, start by separating them from the pulp. Place the seeds in a large bowl of water and swirl them around — the pulp will sink, and the seeds will float. Use your hands to remove any remaining bits of pumpkin flesh.

Spread the cleaned seeds out on a baking sheet and let them dry for about 30 minutes. This drying step helps the seeds crisp up in the oven.

3. Season the Seeds

Once the seeds are mostly dry, drizzle 1 tablespoon of extra virgin olive oil over them. Sprinkle a bit of kosher salt to taste. Use your hands or a spatula to mix well, ensuring each seed is evenly coated with oil and salt.

This first seasoning layer ensures the seeds roast evenly and gives them a savory base flavor that contrasts beautifully with the sweet cinnamon sugar added later.

4. Roast Until Golden

Place the baking sheet in the preheated oven and roast the seeds for 20 to 25 minutes, stirring every 5 minutes. Stirring is key—it helps prevent burning and promotes even toasting.

When done, the seeds should be lightly golden and crisp. You’ll also smell a nutty, toasty aroma that signals they’re ready.

5. Coat with Cinnamon Sugar

While the seeds are roasting, mix together 1 tablespoon of granulated sugar and ½ teaspoon of cinnamon in a medium bowl.

As soon as the seeds are done roasting, transfer them while still warm into the bowl with the cinnamon-sugar mixture. Toss until all seeds are well coated. The warmth of the seeds will help the sugar and spice stick beautifully.

Add a pinch of salt at this stage if you love that irresistible sweet-and-salty flavor combo.

6. Cool and Store

Spread the coated seeds out on a piece of parchment paper to cool completely. This allows the sugar coating to set and the seeds to become extra crispy.

Once cooled, store them in an airtight container at room temperature. They’ll stay fresh and crunchy for up to 2 weeks (if they last that long!).

Tips & Variations

• Sweet & Spicy Version: Add a pinch of cayenne pepper or pumpkin pie spice for a subtle kick.
• Brown Sugar Upgrade: Swap granulated sugar for brown sugar for a deeper caramel flavor.
• Vanilla Twist: Stir in a tiny splash of vanilla extract after coating for a bakery-style aroma.
• Extra Crispy Tip: After roasting, turn off the oven and leave the seeds inside for 5–10 minutes with the door slightly open. The residual heat removes extra moisture.
• Vegan Friendly: This recipe is naturally vegan and dairy-free — no changes needed.
• Gluten-Free: 100% gluten-free as written.
• Lower Sugar: Cut the sugar in half for a lightly sweetened version.

Flavor Profile & Pairings

These Cinnamon Sugar Pumpkin Seeds are a perfect harmony of sweet, salty, and spiced. The crisp crunch gives way to a subtle nuttiness, while the cinnamon sugar creates a lightly caramelized shell.

They’re ideal for:

• Snacking on their own.
• Sprinkling over yogurt or oatmeal.
• Adding to autumn salads for a hint of crunch.
• Mixing into homemade trail mix or granola.
• Using as a topping for pumpkin or apple pie for extra texture.

Nutritional Overview

Each tablespoon-sized serving contains roughly:

Nutrient	Amount (Per Serving)
Calories	29 kcal
Protein	1 g
Carbohydrates	2 g
Fat	2 g
Fiber	0.5 g
Sugar	1 g
Sodium	Variable (based on salt used)

These pumpkin seeds are naturally nutrient-dense, offering plant-based protein, heart-healthy fats, magnesium, and zinc.

Make-Ahead & Meal Prep Tips

• Pre-Clean Seeds: After carving pumpkins, rinse and dry the seeds, then store them in the fridge for up to 3 days before roasting.
• Roast in Batches: Make a big batch and keep them in airtight containers for easy snacking all week.
• Refresh Stale Seeds: If they lose crispness, pop them back in a 300°F oven for 5 minutes to re-crisp.
• Gift Ready: Package cooled seeds in small mason jars with a ribbon for an easy homemade fall gift.

FAQs

Q1: Do I need to remove the outer shell of the pumpkin seeds before roasting?
No! The outer shell becomes crisp and delicious when roasted. Just rinse the seeds thoroughly and dry well before roasting.

Q2: Can I use pre-packaged pumpkin seeds?
Yes, but ensure they’re raw (not roasted or salted) so you can control flavor and texture.

Q3: How can I make these less sweet?
Simply reduce the sugar by half or omit it entirely for a savory roasted version.

Q4: Why aren’t my pumpkin seeds crispy?
They might not have dried long enough before roasting, or your oven temperature was too low. Ensure they’re spaced out in a single layer.

Q5: Can I double this recipe?
Absolutely. Just make sure to use two baking sheets so the seeds have space to roast evenly.

Q6: How long do roasted pumpkin seeds last?
Stored in an airtight container, they’ll stay fresh for up to 2 weeks at room temperature.

Cooking Timeline (At a Glance)

Step	Time
Prep & Cleaning	10 minutes
Drying	30 minutes
Roasting	20–25 minutes
Coating & Cooling	10 minutes
Total Time	~1 hour 15 minutes (including drying)

Serving Suggestions

• Snack Bowl: Serve warm from the oven in small bowls for cozy gatherings.
• Salad Topping: Sprinkle over roasted squash salads for texture.
• Breakfast Crunch: Add to oatmeal, yogurt, or smoothie bowls.
• Dessert Garnish: Use as a crunchy topping for pumpkin pie or ice cream.
• Party Mix: Combine with dried cranberries, chocolate chips, and pretzels for a fall snack mix.

Recipe Variations

1. Maple Cinnamon Seeds: Swap sugar for maple syrup before roasting for a stickier, caramelized version.
2. Pumpkin Spice Seeds: Add nutmeg, cloves, and allspice for a stronger autumn flavor.
3. Chocolate Dusted Seeds: After cooling, toss seeds with cocoa powder and a pinch of sugar for a sweet chocolate twist.
4. Savory Garlic Seeds: Skip sugar and cinnamon; toss with garlic powder, smoked paprika, and salt.

Ingredient Spotlight: Pumpkin Seeds

Pumpkin seeds, also called pepitas, are tiny nutritional powerhouses. They’re packed with plant-based protein, iron, magnesium, zinc, and antioxidants.

How to Select:
If you’re scooping from a fresh pumpkin, look for firm, white seeds. Avoid any that are soft or discolored.

How to Store:
Raw seeds can be stored in the refrigerator for up to a week before roasting. Once roasted, keep them in an airtight jar at room temperature.

How to Enhance:
Lightly toasting pumpkin seeds before seasoning brings out their natural nutty flavor. For deeper richness, try using avocado oil or melted coconut oil instead of olive oil.

Pro Cooking Tips

• Even Layer: Always roast seeds in a single layer for even browning.
• Don’t Skip Stirring: Stir every 5 minutes to prevent burning and ensure crispness.
• Hot Tossing: Coat seeds with the cinnamon sugar while they’re still hot from the oven—this helps the sugar adhere perfectly.
• Avoid Overcrowding: Crowded seeds steam instead of roast, resulting in chewy texture.
• Temperature Accuracy: Every oven varies—watch closely during the last few minutes of roasting.

Storage & Freezing Guide

To Store:
Place cooled seeds in an airtight glass jar or container. Keep at room temperature for up to 2 weeks or in the refrigerator for up to a month.

To Freeze:
Transfer to a freezer-safe zip-top bag or airtight container. Freeze for up to 3 months. To enjoy, simply thaw at room temperature and re-crisp in the oven for 5 minutes at 300°F.

Do’s:

• Freeze only after cooling completely.
• Use moisture-proof containers.

Don’ts:

• Don’t freeze warm seeds — condensation will ruin their texture.
• Don’t refreeze after thawing.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount	Notes
Calories	29 kcal	Low-calorie snack
Protein	1 g	Plant-based
Carbohydrates	2 g	From natural sugar
Fat	2 g	Healthy unsaturated fats
Fiber	0.5 g	Good source of dietary fiber
Sugar	1 g	Lightly sweetened
Sodium	Variable	Based on added salt
Dietary Notes	Vegan, gluten-free, dairy-free

Expanded Conclusion

These Cinnamon Sugar Pumpkin Seeds are proof that simple ingredients can create something truly special. They’re warm, crisp, and perfectly spiced—everything you want in a fall snack. Whether you’re roasting them as part of your Halloween traditions, adding crunch to salads, or gifting them to friends, this recipe captures the cozy essence of autumn in every bite.

So, next time you carve a pumpkin, don’t toss those seeds! Rinse, roast, and transform them into this delightful cinnamon-sugar treat. Your kitchen will smell like fall, your hands will be dusted with cinnamon sugar, and your snack jar will be full of something irresistible.

If you love this recipe, share it with fellow pumpkin lovers, and check back for more cozy, seasonal recipes that make home cooking a little more delicious.

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