Oven-roasted pumpkin seeds (healthy & quick)

Q: Comment griller les graines de courge au four ?

Lave soigneusement les graines de courge, sèche-les bien, assaisonne à ton goût (huile, sel, épices), puis étale-les sur une plaque et fais griller environ quinze minutes à 180°C en remuant à mi-cuisson. Elles doivent être dorées et croustillantes.

Q: Faut-il enlever la peau des graines de courge ?

Non, la peau devient croustillante à la cuisson et se mange sans souci. Trempage facultatif pour plus de tendreté.

Q: Comment conserver les graines de courge grillées ?

Une fois refroidies, stocke-les dans un bocal hermétique, à l’abri de l’humidité et de la lumière, jusqu’à trois semaines.

Q: Quelles courges utiliser pour griller les graines ?

Toutes les courges : butternut, potimarron, courge musquée, pâtisson… Les graines sont comestibles dès qu’elles sont bien lavées et cuites.

Q: Peut-on griller les graines à la poêle ?

Oui, il suffit de les faire revenir à feu moyen dans une poêle antiadhésive en remuant jusqu’à ce qu’elles soient dorées.

Oct 17, 20250 comments

Oven-roasted pumpkin seeds: a quick and healthy snack

Oven-roasted pumpkin seeds (healthy & quick)

By Charles Piedboeuf • Well-being & healthy cooking 🥗

Quick answer: To make healthy and crispy oven-roasted pumpkin seeds, wash the seeds well, dry them, season to taste, then bake in a hot oven on a baking sheet for about fifteen minutes, stirring halfway through. The result: a tasty, protein-rich snack that's perfect for snacking on or sprinkling on your dishes! 🥗🔥

🎃 Buy a butternut squash 🍂 Discover the pumpkin

Why roast your pumpkin seeds? 🌱

Roasted pumpkin seeds are much more than just a snack! They're packed with benefits: rich in plant-based protein, fiber, magnesium, and antioxidants, they support satiety, vitality, and heart health 💚. By roasting them yourself, you avoid the excess salt and oil of industrial versions. It's also a great way to add value to your squash purchased on Neary or to enhance a Lorraine pumpkin while limiting food waste 🥄.

How to roast pumpkin seeds in the oven at home? 🔥

Collect the seeds : Cut open your squash (butternut, pumpkin, etc.) and scoop out the seeds with a spoon. Don't hesitate to check out our local squash varieties for a change.
Wash them thoroughly : Place the seeds in a colander and rinse them under cold water to remove all the fleshy filaments. The cleaner they are, the crispier they will be!
Dry well : Spread the seeds on a clean cloth and pat gently to absorb excess water. You can let them air dry for a few minutes for a crunchier result.
Season : Pour the seeds into a bowl, add a drizzle of olive oil (or neutral oil), a pinch of salt, and the spices of your choice (see below). Mix to coat each seed well.
Arrange on a baking sheet : Cover a baking sheet with parchment paper, spread the seeds in a single layer for even cooking.
Bake : Preheat the oven to 180°C (fan-assisted oven if possible). Grill for about 15 minutes , stirring halfway through so that all the seeds brown evenly. Be careful, each oven is unique!
Let cool : When you take them out of the oven, wait for the seeds to cool completely (they become even crispier as they cool!).

Tip: For ultra-crispy seeds, make sure to dry them thoroughly before cooking and don't add too much oil. Want an even faster alternative? Try air frying: our tips here ! ⚡

Seasoning Ideas for Roasted Pumpkin Seeds 🧂

Classic : Olive oil + fleur de sel.
Spicy version : Smoked paprika, curry, sweet chili or cumin.
Sweet and mild : A little cinnamon and maple syrup for a touch of sweetness (perfect for appetizers or sweet and savory salads).
Herbs : Thyme, oregano, rosemary, garlic powder for a Mediterranean touch.
Gourmet mix : Try a homemade mix! Let your creativity run wild: lemon zest, malted yeast for a “cheesy” effect, or even a hint of grated Parmesan at the end of cooking 🧀.

For even more ideas, check out this recipe for spicy roasted pumpkin seeds that's a hit!

How to store roasted pumpkin seeds? 🫙

Always let them cool completely before storing! Store your seeds in an airtight jar, away from moisture and heat. They'll keep for several weeks (if you resist the temptation 😉). If they soften, put them in the oven for a few minutes to restore their crunch.

How to use roasted pumpkin seeds? 🍽️

To nibble on as is for an aperitif or during a healthy break at the office.
Perfect for sprinkling on salads (e.g. roasted butternut salad, arugula, feta, toasted seeds 🥗).
Delicious as a topping on autumn soups, such as butternut squash or pumpkin velouté.
In granola, muesli, or even on yogurt for a delicious breakfast.
Anti-waste tip: add them to homemade bread or crackers to boost the texture and taste!

FAQ about roasted pumpkin seeds 🤔

Should the skin be removed from the seeds?

No, the skin becomes thin and crispy after cooking, there's no need to remove it. If you want a very soft texture, you can soak the seeds for a few hours before cooking, but it's not necessary.

Can you roast the seeds of other squashes?

Yes! Butternut squash, pumpkin, butternut squash, pattypan squash... All seeds are edible if washed and cooked well. Vary the flavors depending on the season and your harvest.

Any ideas for variations?

Add smoked paprika, curry, chili, or even a hint of sugar and cinnamon for a sweet version. You can also mix with other seeds (sunflower, pumpkin, sesame) for a super-complete homemade snack.

How long to keep?

Up to three weeks in an airtight container away from light. If they lose their crispness, reheat them in the oven for a few minutes.

Can you grill without an oven?

Yes, you can fry the seeds in a nonstick skillet over medium heat. Stir constantly for five to eight minutes, until they brown. Watch carefully; it goes quickly!

🎃 Order a butternut squash ⚡ Air fryer cooking tips