Appetizers & Snacks/ Fall/ Halloween/ Keto/ Low-Carb

Sugar + Spice Roasted Pumpkin Seeds

Talk about the ultimate upcycle. Yeah, we are upcycling our pumpkin guts into something toasty + tasty. Sugar + Spiced Roasted Pumpkin Seeds are the perfect fall snack. And besides just a little bit of buttery goodness, they are good for you. With a little bit of sugar and a little bit of spice, these crunchy and wholesome roasted pumpkin seeds are so addictive. Oh, and you’ll never guess what the “spice” is.

A bowl filled with roasted pumpkin seeds

Sugar + Spice Roasted Pumpkin Seeds

These are so perfectly toasted and almost nutty, you won’t believe it. And no worries, they aren’t too sweet or too spicy. Just a hint of the following ingredients flavors these seasonal roasted pumpkin seeds.

  • sugar
  • salt
  • cinnamon
  • ground allspice
  • cayenne pepper (ok, so maybe you guessed!)


Pumpkin seeds drying and roasting on a baking pan


I know, I know, I have this addiction to the spicy food. But trust me on this one. The blend of spices is just barely there and brings out the natural earthy and nutty flavor of the roasted pumpkin seeds.


Because butter does make everything taste better.

Once you stir in the sugar and spices into your melted butter, you pour the mixture over the top of your seeds. Toss to coat well.

Then spread them in an even layer on a cookie sheet. Bake for about 45 minutes, stirring occasionally to ensure all sides are evenly toasty. BONUS: Sugar + Spice Roasted Pumpkin Seeds make your house smell like a bakery. So good.


Looking for more recipes to fall in love with?

Fresh Apple Oatmeal Muffins

Savory Pumpkin Pasta

Spiced Pumpkin Muffins

Healthy + Light Butternut Squash Soup


And roasted pumpkin seeds are good for you. Did you know that pumpkin seeds are loaded with key nutrients like magnesium and copper? Plus they contain anti-oxidants and fiber.

So keep on snacking on Sugar + Spice Roasted Pumpkin Seeds. Let the kids eat the candy.

How fun is this recipe? The kids will also love digging through the pumpkin mess to pull out all of the seeds.

Feel free to mix up the spices. Here are some more flavor suggestions:

  • Pumpkin Spice Roasted Pumpkin Seeds – Replace the cayenne with some nutmeg and increase the sugar. Pumpkin overkill? No such thing.
  • Cajun Pumpkin Seeds – Add a dash or two of hot sauce into the butter, leave the sugar out, and replace the spices with your favorite all purpose Cajun Seasoning. (May I recommend So La Seasonings? My fave!)
  • Cinnamon Brown Sugar Roasted Pumpkin Seeds – No brainer, right? Brown sugar and cinnamon all day long, ya’ll. Just stir more frequently during roasting so the brown sugar doesn’t burn.

Don’t toss those pumpkin seeds. They are precious snacking material.


Toasted and spiced pumpkin seeds in a bowl



Love this post? Sign up for the Buy This Cook That Newsletter for a weekly email of new content. You can also follow us on Facebook, Pinterest, Twitter and Instagram for our latest + greatest ideas!


Simple and seasonal, you will love Sugar + Spice Roasted Pumpkin Seeds
5 from 2 votes

Sugar + Spice Roasted Pumpkin Seeds

Lightly seasoned with sugar and spice, you are going to enjoy snacking on these wholesome roasted pumpkin seeds.

Course Snack
Cuisine American
Keyword roasted pumpkin seeds
Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour
Servings 8
Calories 116 kcal
Author Buy This Cook That

Buy This

  • 2 cups whole raw pumpkin seeds
  • 2 TB butter
  • 2 tsp white sugar
  • 1/4 tsp cayenne pepper
  • 1/8 tsp salt
  • 1/8 tsp cinnamon
  • 1/8 tsp ground allspice

Cook That

  1. Heat oven to 300 degrees.
  2. Melt butter in microwave until smooth. Stir in the sugar, salt and spices.
  3. In a bowl, pour the butter and spice mixture over the pumpkin seeds. Toss to coat well.
  4. Spread the buttered pumpkin seeds in an even layer on a baking sheet. Bake for 45 minutes, stirring every 5 - 10 minutes to ensure even roasting.
  5. Sprinkle with additional sugar and salt while warm if desired.
Nutrition Facts
Sugar + Spice Roasted Pumpkin Seeds
Amount Per Serving (0.5 Cup)
Calories 116 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 3g19%
Cholesterol 233mg78%
Sodium 148mg6%
Potassium 83mg2%
Carbohydrates 1g0%
Sugar 1g1%
Protein 7g14%
Vitamin A 440IU9%
Calcium 34mg3%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.


You Might Also Like


  • Reply
    August 18, 2018 at 12:29 pm

    Could you substitue olive oil for butter?

    • Reply
      August 18, 2018 at 2:06 pm

      Absolutely! Let me know how that turns out, but in my opinion, butter makes everything taste better.

    Leave a Reply