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PLEASE NOTE: if making honey roasted pumpkin seeds for children, mix 3 cups of raw pumpkin seeds with a mixture of 1T coconut oil + 1T raw, unpasteurized honey, substitute all spices with ground cinnamon or pumpkin pie spice, and use a pinch of Himalayan salt, in place of the Tamari Sauce.  Follow the same instructions for roasting.


Serves 10-12
Prep time 5 minutes
Cook time 15 minutes
Total time 20 minutes
Dietary Diabetic Friendly, Gluten Free, Plant-based, Vegetarian
Meal type Snack
Misc Pre-preparable
By author Aloha Cooks
Spicy roasted pumpkin seeds are a great, healthy snack. Start with raw pumpkin seeds and garlic powder and your choice of chipotle pepper, chili pepper, or cayenne pepper


  • 3 cups Raw Pumpkin Seeds (buy from organic bulk bins at natural food store)
  • 1 tablespoon Extra Virgin Olive Oil
  • 2 tablespoons Organic Tamari, Gluten-free (OR use Soy Sauce or Bragg's Liquid Aminos)
  • 1 teaspoon Garlic Powder
  • 1 teaspoon Smoked Paprika (or use regular Paprika)
  • 1/4 teaspoon Chipotle Pepper (or use Chili Pepper or Cayenne Pepper)


For spicier pumpkin seeds add 1/2t chipotle pepper or cayenne pepper or chili powder. For milder pumpkin seeds cut back to 1/8t chipotle pepper, cayenne pepper, or chili powder.


Step 1.
Preheat oven to 375 degrees.
Step 2.
Measure raw pumpkin seeds into a large bowl. Add tamari or soy sauce or Bragg's and mix well. Add extra virgin olive oil and mix well. Add dried spices and mix well.
Step 3.
In a cookie sheet or shallow baking pan or dish, spread the coated pumpkin seeds evenly. Bake 12-15 minutes or until the raw pumpkin seeds are roasted.
Step 4.
Cool and enjoy! Store extra seeds in an airtight glass jar.

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The "Aloha Cooks" live in Hawaii and create original recipes using healthy whole foods and since one of them is a registered dietitian you can be sure they are delicious and nutritious.

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