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5 from 1 vote

Honey Roasted Pumpkin Seeds

Once toasted, these seeds taste just like honey roasted peanuts. Simple, delicious and clean eating, this is a great way to enjoy a healthy snack.
Prep Time5 mins
Cook Time25 mins
Total Time30 mins
Course: Snack
Cuisine: American
Servings: 6
Calories: 95kcal
Author: Kitrusy


  • 1 cup pumpkin seeds raw, shelled
  • 2 tbsp honey
  • ½ tbsp salted butter melted
  • ¼ tsp cinnamon powder
  • ¼ tsp vanilla extract
  • ¼ tsp Himalayan salt divided (to taste)
  • 2 tsp raw cane sugar blended into a fine powder


  • Preheat oven to 325°F
  • In a large bowl combine the honey, melted butter, cinnamon, vanilla, and half of the salt together.
  • Add the pumpkin seeds in and toss to evenly coat.
  • Place the coated seeds onto a baking tray in an even layer.
  • Bake in preheated oven for 25 minutes, checking and turning every 5 minutes.
    For the first 15 minutes the seeds will be green and the honey will be watery, this is normal.
  • Once toasted, let the seeds cool for a few minutes, stirring before transferring them to a clean bowl or dish. They will be sticky and clump together, this is normal.
  • Sprinkled the finely blended sugar and remaining salt over the seeds and toss to coat them, being sure to separate the larger clumps.
  • Store in an airtight container or jar and keep at room temp for up to 2 weeks.


  • I highly recommend using shelled pumpkin seeds for both taste and texture since unshelled pumpkin seeds have been known to cause intestinal inflammation. However if you are using unshelled pumpkin seeds you should first boil them for 10-15 minutes. Once boiled, strain, and dry them on a clean kitchen towel. Use a paper towel to blot away any excess moisture. Once dried, toss them in the honey mixture and continue following the recipe.
  • This recipe is easy but requires patience, low and slow is the way to go. At a higher temp you risk burning both the honey and the seeds resulting in seeds that are bitter and burned. The lower temperature allows the seeds to slowly toast while the honey's liquid cooks off resulting in sticky, caramelized honey that clings to the seeds and cools to create a candy-like coating.
  • Once you remove them from the oven and are waiting for them to cool be sure to turn them every couple minutes to prevent them from sticking together and becoming one solid sheet. In the event that they do, place them back into your still warm oven for a couple minutes to allow the sugars to warm up and separate.
  • The use of the finely blended sugar and salt gives extra flavor but also keeps the seeds dry and separated.


Calories: 95kcal | Carbohydrates: 8g | Protein: 3g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 3mg | Sodium: 106mg | Potassium: 86mg | Fiber: 1g | Sugar: 7g | Vitamin A: 29IU | Vitamin C: 1mg | Calcium: 5mg | Iron: 1mg