Garlic Parmesan Pumpkin Seeds (Easy Recipe)

Looking for the perfect fall snack? Then you’re going to LOVE these amazing Garlic Parmesan Pumpkin Seeds! These crunchy Roast Seeds have a scrumptious gourmet flavor, and they’re so easy to make!

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I have so many happy memories of carving pumpkins when I was a kid. My mom always roasted the seeds when we were done, and they always felt like the best fall treat ever!

While I still love that crunchy kid-friendly snack, I couldn’t resist giving the classic recipe a grown up, gourmet twist … and these irresistible Garlic Parmesan Pumpkin Seeds are the truly divine result!

These Toasted Seeds are so good that you might find yourself eating them all before your kids even get a bite. Although they’ll like them too, so maybe you should share a few!

Best of all, this mouthwateringly delicious recipe is super simple to prepare. So make sure to roast a big batch so you have enough to share with everyone.

Ready to dig into this delightful recipe? You’ll find all the details below!

A bowl of roasted seeds on a blue printed napkin.


These crunchy Toasted Seeds require just a few ingredients to make! Here’s what you’ll need:

  • Pumpkin Seeds – You can use seeds from a small pie / sugar pumpkin (like I did) or from the larger jack-o’-lantern kind. Both will work great.
  • Olive Oil – Extra virgin olive oil gives the seeds a great flavor and helps them get crispy while baking.
  • Garlic – You’ll need Garlic Powder to season the seeds. You could also use Garlic Salt, but don’t add any extra salt if you do.
  • Parmesan – Savory parmesan cheese gives these seeds the tastiest flavor. Make sure to use freshly grated cheese for the best results.
  • salt – If you want to keep things simple, I recommend using Kosher salt. For an amazing flavor boost though, use Truffle Salt instead! This flavorful seasoned salt gives this recipe an amazing gourmet taste you’ll truly crave. It’s a little pricey, but one jar goes a looong way, and you can use it on everything from fries to my fave Baked Ricotta Dip!

This Parmesan Pumpkin Seeds recipe is naturally vegetarian, gluten free, and low carb, so it makes a great healthy fall snack. For a vegan option, try tossing the seeds with nutritional yeast, instead of parmesan.

You’ll Also Need

Before you start, gather a sharp knife to cut open the pumpkin, a spoon to scoop out the seeds, and a sheet pan to dry and roast the seeds. These sturdy baking sheets are my favorite!

Ingredients for parmesan garlic pumpkin seeds arranged on a marble counter.

How to Make Garlic Parmesan Pumpkin Seeds

This tasty fall treat is so easy to make! You’ll find a detailed recipe card below, but here’s an overview of the steps:

  1. Remove pulp. Start by separating the seeds from the pulp. I find it best to tackle one small handful of pulp at a time. First, brush off any large clumps of seeds, then squeeze the pulp. More seeds should pop out as you do. Finally, remove any large clumps of pulp that’s sticking to the seeds. Tip: It isn’t necessary to rinse the seeds after removing the pulp (unless they’re completely covered in it). As long as you remove the big chunks, they’ll be fine.
  2. Dryseed. Spread the seeds in a single layer on a large baking sheet, then let them dry for at least 30 minutes. The drier the seeds are, the less baking time they’ll need later. A dry exterior also helps the oil and garlic stick better.
  3. Add oil, garlic, and salt. When the seeds are dry, drizzle them with olive oil and sprinkle them with garlic powder. Season them generously with salt, then mix everything together.
  4. roast. Spread the seeds into a single layer, then bake them, stirring every 5 minutes. Make sure to stir them as they cook! Mixing ensures that the seeds cook evenly and get crunchy as they roast. It should take about 20 to 25 minutes until they’re browned and crisp. Tip: Tasting a few seeds as they bake is the best way to determine when they’re crunchy throughout and finished roasting.
  5. Top with parmesan. When the seeds are done roasting, remove them from the oven. Push them a little closer together, then sprinkle with the parmesan. Return to the oven and bake for another three to five minutes, or until the cheese has melted and is sticking to the seeds. Taste, then season with additional salt, if needed.

And that’s all there is to it … your Garlic Parmesan Pumpkin Seeds are ready to eat! I suggest making a big batch, because they won’t last long.

A photo collage showing how to make garlic parmesan pumpkin seeds step by step.


These crunchy Garlic Parmesan Roasted Pumpkin Seeds are pretty perfect as-is! If you feel like experimenting though, here are a few easy ideas:

  • truffle – Replace the regular salt with Truffle Salt for an even more amazing flavor!
  • vegan – For a vegan alternative, try tossing the seeds with Nutritional Yeast instead of parmesan cheese.
  • spicy – If you’re a spicy food lover, you can give this easy fall snack a little kick by adding some cayenne before baking!
A bowl of the finished snack on a patterned napkin.


Stored any leftover seeds in an airtight container, and they’ll keep for a couple weeks … if you can resist them for that long!

Related Recipes

Craving similar recipes? Check out these other flavored seeds next:

PS I’ve got lots more pumpkin recipes for you try! You’ll find everything from sweets, like these Pumpkin Chocolate Chip Cookies and this Pumpkin Spice Steamer, to savory recipes, like this Pumpkin Pizza and this Pumpkin Risotto!

A bowl of the finished recipe on a patterned napkin.

Frequently Asked Questions

Should pumpkin seeds be soaked before roasting?

Pumpkin seeds don’t need to be soaked before roasting. While some recipes do call for soaking, it’s not necessary.

Are roasted pumpkin seeds good for you?

Pumpkin Seeds are an easy to make fall snack that’s actually good for you. They contain antioxidants, minerals, protein, healthy fats, and have other benefits, too. Check out this article from Health magazine for more details.

How do you eat pumpkin seeds?

Although pumpkin seeds can be eaten raw, they taste best when roasted first. To do so, mix raw seeds with olive oil and seasonings, then bake, stirring every 5 minutes until they’re toasted and crunchy.

What is the fastest way to clean pumpkin seeds?

The best way to clean pumpkin seeds is by working with one small piece of pulp at a time. Brush off any seeds hanging from the pulp, then gently squeeze the pulp, and the remaining seeds should pop out.

Why are my roasted pumpkin seeds chewy?

If your pumpkin seeds are still chewy after roasting, you need to cook them longer. Return them to the oven, then continue baking until they are crunchy throughout.

How long can pumpkin seeds sit out before roasting?

Pumpkin seeds can sit out for a few hours (or even overnight) before roasting. This helps dry out the exterior of the seeds, which you need to do before baking anyway. If you’re not planning to cook the seeds soon, store them in an airtight container in your refrigerator for up to two days.

What do pumpkin seeds taste like?

Pumpkin Seeds have a mild, slightly nutty flavor. Their neutral taste means that they will take on the flavor of whatever you season them with.

What’s the difference between pumpkin seeds and pepitas?

The pumpkin seeds that you remove from jack-o’-lanterns and the pepitas that you find in grocery stores are two different things. While both are pumpkin seeds, pepitas come from a specific types of pumpkin (they are not hulled seeds).

The baked seeds served in a white bowl.
Garlic Parmesan Pumpkin Seeds served in a bowl on a colorful napkin.

Print Recipe

Garlic Parmesan Pumpkin Seeds

These gourmet Parmesan Pumpkin Seeds are a wonderful treat that you’ll find yourself craving all fall long!

Prep Time10 mins

Cook Time25 mins

Total Time35 mins

Courses: Appetizer, Snack

cuisine: American

Servings: 16 servings

Calories: 33kcal


  • 1 cup raw pumpkin seeds
  • 1 tablespoon extra virgin olive oil
  • teaspoon garlic powder (or more, to taste)
  • kosher salt
  • cup finely grated parmesan cheese


  • Preheat oven to 350 degrees.

  • Separate seeds from pulp, then place seeds on a large baking sheet. Let dry for at least 30 minutes.

  • Drizzle seeds with olive oil, sprinkle with garlic powder, and season generously with salt. Mix well.

  • Roast seeds, stirring every five minutes, until they’re toasted and crispy (about 20 to 25 minutes).

  • Sprinkle seeds with parmesan, then bake for 3 to 5 minutes more, or until the cheese is melted and sticking to the seeds.

  • Taste seeds, then add more salt, if desired.

  • Let seeds cool on baking sheet, then store in an airtight container until ready to eat. Enjoy!


For even more flavor, season the seeds with Truffle Salt instead of kosher.
Feel free to use Garlic Salt instead of Garlic Powder. Just make sure to leave out the kosher salt if you do!
One large pie / sugar pumpkin will yield about one cup seeds, although you’ll get a lot more from the jack-o’-lantern kind. You can easily size the recipe up (or down) depending on how many seeds you have.
For best results, spread the seeds in a single layer on your baking sheet before roasting. If you have lots of seeds, you may even want to use two sheet pans, so they’re not too crowded. And don’t forget to stir them as they bake.
Check out the info before this recipe card for more tips, variations, and related recipes!


Calories: 33kcal

A bowl of Garlic Parmesan Pumpkin Seeds on a colorful napkin.

Garlic Parmesan Pumpkin SeedsGarlic Parmesan Pumpkin Seeds

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