I never used to think much about pumpkin seeds—usually tossed them while carving pumpkins or scraping out the guts for soup. But last fall, after a long day of baking and prepping a Pecan Pie Apple Crisp, I had this sudden urge to make something simple, wholesome, and slightly sweet.
That’s when I stumbled back into roasting pumpkin seeds—only this time, with honey. These honey roasted pumpkin seeds are more than just a cozy fall snack. They’re a fiber-rich, mineral-packed alternative to sugary munchies, and they’re surprisingly addictive.
The combination of warm, golden honey and flaky sea salt gives you that crave-worthy mix of sweet and salty with a subtle crunch that keeps you coming back for more.
According to the USDA, pumpkin seeds are packed with magnesium, zinc, and healthy fats—making them an ideal snack for energy and heart health.
A splash of pumpkin seed oil (or good olive oil) helps everything roast evenly while adding a hint of earthiness. The magic happens in the oven as the honey caramelizes and wraps each seed in a glossy, golden coating. The smell? Like autumn hugging your kitchen.
And yes, they’re perfect sprinkled on top of that Pecan Pie Apple Crisp or even this refreshing Carrot Apple Salad. Trust me—this is one of those simple recipes that somehow feels special every time.
What Makes This Recipe a Keeper!
- It started with fall traditions: One year after pumpkin carving, I roasted the leftover seeds—and got instantly hooked. Now, I buy raw seeds all year just to keep a jar of these handy.
- Guilt-free indulgence: They feel like a treat, but they’re actually packed with nutrients like magnesium and healthy fats. It’s my favorite snack when I want something sweet but don’t want to dive into candy.
- Endlessly customizable: Sometimes I’ll toss in cinnamon, a pinch of cayenne, or even smoked paprika for a spicy twist. You really can’t go wrong.
- So versatile it’s wild: I use them on everything—salads, soups, yogurt bowls, even desserts. They add the perfect crunch and a touch of sweetness.
- Curb sweet cravings, naturally: These have totally helped me cut back on refined sugar. They satisfy my sweet tooth while giving me a slow, steady energy boost.
Honey Roasted Pumpkin Seeds Recipe
Equipment
- Mixing bowl
- Baking sheet
- Parchment paper (optional)
- Spatula or Spoon
- Oven
Ingredients
- 2 c. pumpkin seeds about 2 small pumpkins, cleaned
- 2 tsp. pumpkin seed oil or olive oil
- 2 tbsp. runny honey
- flaky sea salt such as Maldon
Instructions
- Preheat your oven to 325°F (165°C).
- Clean and dry the pumpkin seeds thoroughly.
- In a bowl, mix seeds with pumpkin seed oil (or olive oil), honey, and a pinch of flaky sea salt.
- Spread the coated seeds in a single layer on a parchment-lined baking sheet.
- Roast for 12 minutes, stir, then roast for another 10–15 minutes until golden brown.
- Keep an eye to prevent burning—seeds should be caramelized and crunchy.
- Let them cool completely; they’ll crisp up more as they cool.
- Store in an airtight jar for up to a week (if they last that long!).
Nutrition Info:
| Nutrition | Value |
| Calories | 190kcal |
| Carbohydrates | 10g |
| Protein | 7g |
| Fat | 14g |
| Sugar | 6g |
| Sodium | 100mg |
Creative Variations to Try (Beyond the Basics!)
Let’s skip the usual cinnamon-sugar and spicy chili twists—those are great, but you’ve probably seen them before. These are a little more unexpected, and they’ll seriously level up your seed game:
- Maple Miso Glaze:
Swap the honey for pure maple syrup and whisk in a tiny spoonful of white miso paste. It gives the seeds a rich, umami twist that’s ridiculously addictive—sweet, salty, and a little earthy. - Chai-Spiced Crunch:
Add a custom chai blend: cardamom, ginger, clove, and a whisper of black pepper. It gives your seeds a warm, spiced profile that pairs beautifully with tea or a cozy latte. - Vanilla Espresso Kick:
Stir in a drop of vanilla extract and a sprinkle of instant espresso powder before roasting. The combo adds depth and a bold twist that coffee lovers will obsess over. - Coconut Crunch Toast:
Mix in shredded unsweetened coconut before baking. It toasts up with the seeds and adds a delicate sweetness and texture contrast—amazing over smoothie bowls or yogurt. - Savory Honey & Rosemary:
Add finely chopped fresh rosemary and a pinch of cracked pepper to the honey mix. Sounds odd, but it’s an elegant combo that works surprisingly well on roasted veggies or cheese boards.
John Lee’s love for cooking is deeply rooted in family tradition. Growing up, the men in his family took charge of the kitchen, turning every meal into a special occasion. From weekend barbecues to holiday feasts, food was more than sustenance—it was a way to connect.
Inspired by this upbringing, John developed a passion for creating dishes that bring people together. After meeting Joe Miller through mutual friends, he joined Food Landscape Insight to share his love for simple yet extraordinary cooking, crafting meals that tell a story and create lasting memories.
