Living and Thriving Gluten Free

Healthy & Whole Food Eating

Categories: Snacks - Nuts and Seeds    

These roasted pumpkin seed treats are tasty and crunchie. These will become the latest family favorite, and can be made any time you cook a pumpkin or a squash. Even kids will love these crunchie treats.

Roasted pumpkin seeds with sprinkled salt and spices
Image by: Thora Toft

Prep time: 15 minutes Cook time: 15 minutes Makes: 1 cup, approximately Difficulty: Medium

Gluten free Dairy free option Egg free Grain free Soy free

Use all organic ingredients, and ensure the black pepper is labeled certified gluten free.

Seeds from a fresh pumpkin or squash
1 to 2 tablespoons Butter or coconut oil
Sea salt
Black pepper
Substitutions and Notes:
  • Dairy free: Use a non dairy fat or oil, such as coconut oil.
  • Use the seeds from a fresh pumpkin or squash. You will need to scoop them out of the raw pumpkin, and remove all the fibers attached to the seeds. To do that, place them in a big bowl of water and with your hands carefully pull the seeds out of the fibers. You want to remove all of the fibers. Rinse the seeds.
  • You can boil the seeds for about 10 minutes, to precook the inside. This is an optional step, if you want them cooked. Some people find them easier to digest if they are boiled before roasting. This can also prevent the insides from burning before the outside is crispy.
  • Preheat the oven to 300° F (150° C).
  • Whether you cook them or not, lay them on paper towels and pat them dry or let them air dry for 5 or 10 minutes. They don't need to be completely dry, so it's okay if they are still damp.
  • Place the seeds in a bowl. Melt the butter or coconut oil and drizzle over the seeds. Toss to coat them fully. Add sea salt and pepper to taste. You can optionally also add some favorite ground spices, such as a gluten free spice of your choice. I've used chili powder, ground hot peppers or cinnamon and all are good options.
  • They will take 20 to 30 minutes to roast, depending on the type of seeds, and your particular oven. Spread the seeds out on a cookie sheet, and place in the oven. Bake for about 10 minutes, then stir them well. Bake for 5 more minutes, and stir again. Take a few seed out and let them cool for a minute. Break them open to see how the insides are looking. If they are starting to brown on the inside they are done, or close to done. Taste them, and see if you think they're done. They should be quite crunchie. If they're not done yet, continue roasting, and check them carefully every 3 to 5 minutes.
    Note that the will most likely not turn brown, and the inside can turn brown even though the outside is white. Watch that they don't get over cooked.
  • Serve warm immediately. Or cool and store in an air tight container for about 5 days.


Tell us in the comments below how they turned out for you, and what seasonings are your favorites!

Thora Toft

FREE Guide
10 Steps to Healthy Gluten Free Eating
GF 10 Steps Guide
The 10 Step Guide is packed full of tips, tricks, recipes and regular Member only tips to get you started on the road to living healthy without gluten.
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