Cinnamon Spice Roasted Pumpkin Seeds

DSC01151 2.jpg

Servings:  6 servings

Prep Time: This all depends on how long it takes you to carve a pumpkin. :) Post carve? 5 minutes.

Total Time: 35 - 45 minutes

You’ve already carved the pumpkin or made a pie. Next step? Roast some pumpkin seeds! Your kids will love helping to pull out the seeds and seeing what you’ve made, plus these little guys are high in all sorts of vitamins, minerals, antioxidants and fiber.

While I love some shelled pumpkin seeds (pepitas) tossed in various dishes, seeds with their shells on have way more fiber (about 5 grams per ounce) and zinc, making them friends with your heart and immune system. They’re also chock full of minerals (Magnesium, Manganese, Iron and Zinc), vitamins (K and various B vitamins), and antioxidants. One major star in this bunch? Magnesium. Pumpkin seeds are one of the best natural sources of magnesium, a mineral which more than half of the US population is lacking. This combo has been linked to reduced inflammation, cancer and cardiovascular disease.

Cinnamon not only adds flavor without calories or sugar, but it also helps regulate your blood sugar to help prevent diabetes. Keeping blood sugars steady can also reduce your cravings for sweets throughout the day. It’s filled with polyphenols, antioxidants that help protect your body from pesky things like aging and cancer.

In this recipe I decided to to go sweet instead of savory to potentially entice small children - and myself - from a bowl of Halloween candy. You can also try this recipe without the cinnamon and sugar, and swap in olive oil if you’re craving something more salty.


  1. Preheat oven to 350 F. 

  2. Wash seeds in a colander. Pat seeds dry to cut cooking time. 

  3. Put seeds in a bowl. Mix butter, cinnamon and salt. 

  4. Bake in oven, stirring occasionally until seeds are toasted. (about 25-35 minutes)

  5. Sprinkle with sugar and stir. Allow to cool and enjoy! 


  • One big ol' pumpkin worth of seeds
    (mine came to about 6 ounces) 

  • 2 Tablespoons butter 

  • 1 1/2 teaspoons cinnamon

  • 1/4 teaspoon salt 

  • 2 tablespoons white sugar