Pumpkin Seeds with Garlic Parmesan Flavor

Pumpkin season is about more than just carving and pie—it’s also the perfect time to repurpose pumpkin seeds into nutritious, tasty snacks. While sweet versions (like cinnamon sugar) have their charm, this savory garlic parmesan version brings something irresistible to the table.

Here’s why you’ll love them:

• Packed with bold flavor – The umami hit from garlic and cheese is unforgettable

• Easy to make – No fancy tools or complicated steps required

• Nutritious – High in protein, fiber, and minerals like zinc and magnesium

• Versatile – Great as snacks, salad toppers, or soup garnishes

• Budget-friendly – Made from something you’d otherwise toss out

You won’t want to throw pumpkin seeds away ever again.

Ingredients You’ll Need

This recipe is simple, flexible, and requires just a few pantry staples.

Base Ingredients:

• 1 cup raw pumpkin seeds (cleaned and dried)

• 1 tablespoon olive oil or avocado oil

• 2 tablespoons finely grated parmesan cheese

• ¾ teaspoon garlic powder

• ½ teaspoon sea salt

• ¼ teaspoon black pepper (optional, for a mild kick)

Optional Additions:

• ½ teaspoon dried parsley or Italian seasoning

• A pinch of smoked paprika (for depth)

• Nutritional yeast (for a dairy-free “cheesy” twist)

Prepping Pumpkin Seeds From Scratch

If you’re starting with seeds straight from a pumpkin, here’s how to clean and prepare them for roasting.

Step 1: Scoop & Separate

• After cutting open your pumpkin, scoop out the seeds using a spoon or your hands.

• Place the pulp and seeds in a large bowl of water.

• Swirl with your fingers to separate the seeds from the stringy pulp—they’ll float to the top.

Step 2: Rinse & Clean

• Drain the seeds into a colander.

• Rinse under cool running water, rubbing to remove any clinging pumpkin flesh.

• Pat dry with a clean kitchen towel.

Step 3: Dry Thoroughly

For best results, let seeds air dry on a towel for several hours or overnight. If you’re short on time, pat them as dry as possible with a towel before roasting.

Optional Step: Boil Before Roasting

Some people like to boil pumpkin seeds in salted water before roasting to improve texture.

• Add cleaned seeds to a pot with 2 cups water and 1 tablespoon salt.

• Simmer for 10 minutes, then drain and dry well.

This softens the shell slightly and allows for crispier results. Totally optional but worth trying!

Garlic Parmesan Pumpkin Seed Recipe

Now let’s turn those seeds into a cheesy, savory snack you’ll want to eat straight from the pan.

Step 1: Preheat Your Oven

Preheat to 325°F (165°C) and line a baking sheet with parchment paper.

Step 2: Season the Seeds

In a medium bowl, combine:

• 1 cup dry pumpkin seeds

• 1 tablespoon olive oil

• ¾ teaspoon garlic powder

• ½ teaspoon salt

• ¼ teaspoon black pepper (if using)

• Optional: ½ teaspoon parsley or Italian seasoning

Toss until seeds are evenly coated.

Important: Don’t add parmesan yet! It can burn in the oven. You’ll add it after the first bake.

Step 3: Bake

• Spread seasoned seeds in a single layer on your lined baking sheet.

• Bake for 20 minutes, stirring once halfway through.

• Remove from oven and sprinkle parmesan cheese evenly over the seeds.

• Return to the oven for 5–10 more minutes, or until golden and crispy.

Watch closely—cheese can go from golden to burnt quickly.

Step 4: Cool and Enjoy

Let the seeds cool completely on the tray. They’ll continue to crisp up as they cool.

Once cool, taste and add more parmesan or seasoning if desired.

How to Store Garlic Parmesan Pumpkin Seeds

These seeds are best when fresh, but you can keep them crisp with proper storage:

• Let cool fully before storing

• Store in an airtight container at room temperature

• Best enjoyed within 5–7 days

• If they soften, re-crisp by toasting in the oven at 300°F for 5 minutes

Fun Ways to Use Them

Garlic parmesan pumpkin seeds aren’t just a snack. Try using them as:

• Crunchy salad toppers (especially Caesar or kale salads)

• Garnish for creamy soups (like butternut squash or tomato basil)

• Topping for baked potatoes or casseroles

• Mix-ins for savory granola or trail mix

• Crouton replacement for low-carb dishes

• Pizza or pasta topping for an extra cheesy crunch

Kid-Friendly Snack Ideas

These seeds are a huge hit with kids—especially those who love garlic bread or cheesy snacks. For an even more snackable mix:

• Combine with popcorn

• Add small crackers or pretzels

• Toss with air-popped corn and a little extra parmesan

Tip: If your kids prefer less garlic, reduce the garlic powder slightly and add a pinch of paprika or onion powder instead.

Variations to Try

Once you’ve mastered the base recipe, experiment with different flavor combinations!

Spicy Garlic Parmesan

• Add a pinch of cayenne or red pepper flakes

• Great for adults who like a kick

Herbed Parmesan Seeds

• Add thyme, rosemary, or basil to the mix

• Perfect for soups and salads

Vegan “Cheesy” Seeds

• Skip parmesan

• Add 1 tablespoon nutritional yeast

• Still gives a delicious umami flavor

Common Mistakes to Avoid

• Adding cheese too early – Parmesan burns easily. Add it after the first 20 minutes of roasting.

• Using wet seeds – Moisture = chewy texture. Dry seeds thoroughly before seasoning.

• Skipping parchment paper – Sugar, cheese, and oil can stick; use parchment for easy cleanup.

• Overcrowding the pan – Seeds should be in a single layer to roast evenly. Use two trays if needed.

• Not stirring – Stir halfway through to prevent uneven roasting or hot spots.

Nutrition Highlights (Per ¼ Cup Serving)

• Approx. 180–200 calories

• 8g protein

• 14g healthy fats

• 2g fiber

• Rich in zinc, magnesium, and vitamin E

Note: Parmesan adds sodium and dairy, but also calcium and protein. For a dairy-free version, use nutritional yeast.

Make Ahead Tips

Want to prep these in advance?

• Clean and dry pumpkin seeds up to 2 days ahead

• Store raw seeds in an airtight container

• Roast right before serving for the best crunch

• Or roast fully, cool, and store for up to a week

Perfect for party planning or fall-themed snack boards.

Gifting Garlic Parmesan Seeds

They make great edible gifts during the fall season! Here’s how:

• Place cooled seeds in a glass jar or small kraft pouch

• Add a handwritten label or tag with flavor name

• Tie with ribbon or twine

• Store at room temperature until gifting (best within 5 days)

Ideal for neighbors, teachers, coworkers, or party favors!

Frequently Asked Questions

Q: Can I use pumpkin seeds from any variety of pumpkin?
A: Yes! Seeds from sugar pumpkins, carving pumpkins, or even winter squash like butternut can all be roasted. Just adjust cook time for size.

Q: Can I make this recipe dairy-free?
A: Absolutely. Use nutritional yeast instead of parmesan cheese for a plant-based “cheesy” flavor.

Q: How do I know when the seeds are fully roasted?
A: They’ll be golden brown, dry to the touch, and have a light crispy snap when cool. If still soft after cooling, pop them back in the oven for a few minutes.

Q: Do I need to remove the shells from the seeds?
A: No. These pumpkin seeds are meant to be eaten with the shell on. The roasting process makes them crispy and delicious.

Q: Why are my seeds chewy?
A: Most likely due to moisture. Make sure seeds are dry before roasting and allow them to cool completely before storing.

Q: Can I freeze roasted pumpkin seeds?
A: It’s not recommended. They can lose crispness. For best texture, enjoy within a week or refrigerate for up to 3 weeks.

Final Thoughts

Garlic parmesan pumpkin seeds are the kind of snack that checks every fall craving box: savory, crunchy, cheesy, and satisfying. They take just a few minutes to throw together and turn something you’d normally discard into a crave-worthy treat. Whether you’re enjoying them straight from the bowl, sprinkling them over soups, or gifting them in festive jars, garlic parmesan pumpkin seeds are a delicious way to celebrate the season and reduce food waste.

With endless flavor options and unbeatable crunch, they’re a staple you’ll come back to year after year. So the next time you’re carving a pumpkin, don’t toss those seeds—transform them into something irresistible!