If you’re carving a pumpkin or cooking with squash, don’t toss those seeds. Turn them into a sweet, crunchy snack that’s perfect for fall. Cinnamon sugar roasted pumpkin seeds are simple to make, big on flavor, and honestly a little addictive.

They’re great for snacking, topping yogurt or oatmeal, or packing into lunch boxes. With a few pantry staples, you’ll have a warm, cozy treat in under an hour.

What Makes This Recipe So Good

Close-up detail: Caramelized cinnamon-sugar roasted pumpkin seeds just out of the oven, golden and l

Simple ingredients: You only need pumpkin seeds, cinnamon, sugar, a little fat, and a pinch of salt.
Perfect texture: Lightly crisp on the outside and a satisfying crunch in the center.
Balanced sweetness: The cinnamon sugar leans warm and cozy, not cloying.
Customizable: Adjust the spice, add a little vanilla, or mix in a hint of heat.
Great for zero-waste cooking: Use the seeds you’d otherwise throw away.

What You’ll Need

2 cups raw pumpkin seeds (from a large pumpkin or store-bought pepitas; if using pepitas, skip boiling)
1 tablespoon unsalted butter (or coconut oil for dairy-free)
1 tablespoon neutral oil (like avocado or canola, for even roasting)
3 tablespoons granulated sugar
1 tablespoon brown sugar (adds caramel notes)
1½ teaspoons ground cinnamon
¼ teaspoon fine sea salt
½ teaspoon vanilla extract (optional but lovely)
Water and 1 teaspoon salt (for boiling fresh seeds)

How to Make It

Prep the seeds: If using seeds from a pumpkin, separate them from the pulp. Rinse in a bowl of water, swishing to remove strings.
Don’t stress about getting every bit off—some is fine.
Boil for better texture: Bring a pot of water to a simmer with 1 teaspoon salt. Add seeds and cook for 8–10 minutes. This seasons them and helps them crisp.
Drain well and pat dry with a clean towel.
Preheat the oven: Set to 325°F (165°C). Line a baking sheet with parchment for easy cleanup.
Make the coating: Melt the butter. In a large bowl, whisk melted butter, oil, vanilla (if using), cinnamon, granulated sugar, brown sugar, and ¼ teaspoon salt.
Toss the seeds: Add the dried seeds to the bowl and stir until evenly coated.
The sugar will look slightly sandy—perfect.
Spread and roast: Spread seeds in a single layer on the baking sheet. Roast for 22–30 minutes, stirring every 8–10 minutes to prevent hot spots.
Watch for doneness: Seeds are done when golden, dry to the touch, and smell toasty. They may still feel a bit soft right out of the oven; they crisp as they cool.
Final toss (optional): For extra sparkle, sprinkle 1–2 teaspoons sugar over the hot seeds and toss once more on the pan.
Cool completely: Let them cool on the pan for 15–20 minutes before transferring to a bowl or container.

Keeping It Fresh

Cool first: Any residual warmth traps steam and softens the seeds.
Make sure they’re fully cool before storing.
Airtight container: A jar or snap-lid container keeps them crisp for up to 1 week at room temperature.
For longer storage: Store in the fridge for up to 3 weeks, or freeze for 2–3 months. Let them come to room temp before eating.
Re-crisp if needed: If they lose their crunch, warm on a baking sheet at 300°F (150°C) for 5–7 minutes.

Why This is Good for You

Healthy fats: Pumpkin seeds are rich in unsaturated fats that support heart health.
Minerals: They’re a good source of magnesium, zinc, and iron.
Protein and fiber: A handful helps keep you full between meals.
Made-at-home sweetness: You control the sugar and ingredients—no mystery additives.

Yes, this recipe includes sugar, but it’s still a more mindful treat compared to many store-bought snacks. You can always cut the sugar down a bit or swap in a natural sweetener.

What Not to Do

Don’t skip drying: Wet seeds steam instead of crisping.
Pat them dry after rinsing or boiling.
Don’t crank the heat too high: High heat burns sugar quickly. Stick to 325°F (165°C) and stir often.
Don’t crowd the pan: Overlapping seeds roast unevenly. Use two pans if needed.
Don’t forget the salt: A small pinch balances the sweetness and wakes up the cinnamon.
Don’t store while warm: Trapped moisture softens the seeds fast.

Alternatives

Different sugars: Use all brown sugar for deeper flavor, or swap in coconut sugar for a less refined option.
Spice blends: Try pumpkin pie spice, apple pie spice, or add a pinch of nutmeg or cardamom.
A little heat: Add a pinch of cayenne or smoked paprika to the cinnamon sugar for sweet-heat.
Maple version: Replace the granulated sugars with 3 tablespoons maple sugar (or 1–2 tablespoons maple syrup plus an extra teaspoon sugar to keep it crisp).
Dairy-free and vegan: Use coconut oil or a quality plant butter instead of dairy butter.
Pepitas: If using hulled green pepitas, skip the boiling step, shorten roasting to 15–20 minutes, and watch closely.

FAQ

Do I have to boil the seeds first?

No, but it helps.

Boiling seasons the seeds and softens the shells slightly, which leads to a more even, crisp roast. If you’re short on time, rinse, dry well, and roast—just expect a bit more chew.

Can I use air fryer instead of the oven?

Yes. Preheat to 300°F (150°C).

Air fry in a single layer for 12–18 minutes, shaking the basket every 5 minutes. Watch carefully—the sugar can burn faster in an air fryer.

How do I make them less sweet?

Reduce the granulated sugar to 2 tablespoons and skip the brown sugar. You’ll still get that cinnamon warmth with a lightly sweet finish.

Can I eat the shells?

Absolutely.

These are roasted with the shells on, and that’s where a lot of the crunch is. If you prefer shell-free seeds, buy hulled pepitas.

Why aren’t my seeds crunchy?

They were likely still damp when they went into the oven, or they cooled in a closed container. Dry thoroughly, spread in a single layer, and let them cool fully before storing.

Re-crisp in a low oven if needed.

What can I do with leftover roasted seeds?

Use them as a topping for yogurt, oatmeal, salads, or roasted squash. They’re also great mixed into granola or trail mix.

Can I make a larger batch?

Yes. Use multiple baking sheets so the seeds stay in a single layer, and rotate the sheets halfway through roasting for even color and crunch.

Is there a way to cut the oil?

You can reduce the oil to 1 tablespoon total, but the seeds may not coat as evenly and can bake up drier.

A small amount of fat helps with even browning and flavor.

Final Thoughts

Cinnamon sugar roasted pumpkin seeds are the kind of snack that feels special without a lot of effort. They use ingredients you likely have on hand and turn kitchen scraps into something crave-worthy. Keep a jar on the counter for quick snacking, or bag them up for easy gifts.

Once you try this version, you’ll look forward to pumpkin season for more than just the pie.