These roasted pepitas are a masterclass in the brilliance of simplicity: two ingredients (plus salt and pepper) + 15 minutes of mostly hands-off oven time, and you get an outrageously nutrient-dense, salty-crunchy delight.
Toss a handful of these onto grain bowls, shower your salad with them, or sprinkle on creamy soups or roasted veggies (they’d be amazing on this broccoli and chickpea dish 👀). Or, just scoop out a handful mid-afternoon to get your crunchy snack fix.
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One of my meal prep MUSTS
I care a lot about texture, so much so that I devoted an entire chapter to it in my cookbook Big Vegan Flavor. Texture adds so much variety and interest to food—and crunch, in particular, is a texture the human brain is wired to crave.
And the crunch of these delectable roasted pepitas means your brain will have you coming back for more (and their nutritional content means your body will thank you for it!).
We meal prep these high-protein, iron-rich bad boys every other week, alternating with roasted walnuts (which are lower in protein and iron but higher in omega-3 fatty acids).
This post has lots of ideas for enjoying them, but you should feel free to reach for them whenever you want a salty crunch and delicious pop.
Ingredient notes
Pepitas
Pepitas are pumpkin seeds, but not all pumpkin seeds are pepitas.
Pepitas (“little seeds of squash” in Spanish) are seeds that come from specific thin-skinned, hulless pumpkin varieties. They grow without a husk, unlike the shell-encased seeds you scoop out of your jack-o’-lantern.
They’re rich in protein, fiber, magnesium, antioxidants, and polyunsaturated fats (the heart-healthy kind!).
Shopping Tip
You can get pepitas at virtually any grocery store, but for the absolute best flavor, seek out these pumpkin seeds made from Styrian pumpkins (also known as European premium pumpkin seeds). They have a darker color, making it harder to evaluate when they’re done toasting, color-wise, but their flavor is incredible. And 9g protein per serving! 💪🏽
Extra virgin olive oil
Tossing the pumpkin seeds in the tiniest bit of oil pre-roast has two benefits: it keeps the pepitas from drying out in the oven, and it helps the salt and pepper stick to the seeds.
And I mean it when I say “the tiniest bit”—I’m talking just 2 ½ teaspoons for 1 ½ cups of pumpkin seeds!
Salt and pepper
In terms of seasoning, this is a case where simplicity is king. Salt and pepper are really all these pepitas need for flavor!
Step-by-step instructions
- Combine the pepitas, olive oil, salt, and pepper in a bowl and toss well to coat all the pepitas in the oil.
- Spread out on a parchment paper-lined baking sheet (for easy cleanup).
- Roast in the middle rack of a 350ºF / 175ºC oven for 8 minutes, then toss the seeds a bit.
- Roast for another 5 to 11 minutes, until golden brown. After 5 minutes, stir them every 2 minutes to avoid uneven browning. Cool slightly, then enjoy.
Tips for making roasted pepitas
Keep an eye on them towards the end
After roasting for the first 8 minutes and tossing, roast for another 5 minutes. From there, it’s best to roast in 2-minute intervals because (1) every oven is different and (2) this helps you get the most evenly browned seeds.
Trust your eyes—roast until they’re golden brown in most spots for the toastiest flavor.
Keep the seasonings simple
We tested these roasted pepitas with spice blends and, unfortunately, the spices give the pepitas a dry mouthfeel and reduce their crispiness. For the best texture, stick with salt and pepper!
How to use these roasted pepitas
The short answer? Any time your meal could use a crunch!
Soup topper
- These shine atop all manner of creamy soup. Think Creamy Broccoli Soup, Cauliflower Soup, Spicy Instant Pot Carrot Harissa Soup, or Red Lentil Soup.
- Or, use these as an alternative to the spicy peanut chili topper in my Thai Pumpkin Soup
Salad topper
- They’d add some fun crunch to my Kale and Brussels Sprouts Salad (and dial up the crunch even more in my Vegan Broccoli Salad and Actually Good Quinoa Salad).
- My personal go-to salad: little gem lettuce + shredded kale + red wine vinaigrette + shaved fennel + these roasted pepitas (optionally, vegan feta)
Grain bowl topper
- Brown rice or farro + baked tofu or air fried tofu + cilantro cashew cream + roasted pepitas + roasted veggies of choice = a fool-proof formula for satisfaction!
Breakfast topper
- I sprinkle these over my yogurt & fruit bowls, as well as chia pudding or oatmeal. Trust me on this one—the bit of salt and pepper adds interest and contrast to these breakfasts that lean naturally sweeter. And feel free to sprinkle them over a savory oatmeal like this!
Make trail mix
- Trail mix is a very personal matter, but for an irresistible combo, mix together these roasted pepitas + dried cranberries/blueberries/cherries or chopped dates + chocolate chips 😋
Frequently Asked Questions
Love this question—and yes!
This method works well with most seeds and nuts, though the exact roast time will vary based on the nut’s density and type of oils.
For the best results, (1) chop nuts before roasting (keep seeds whole); (2) toss halfway through, (3) use visual indicators for doneness—you’re looking for the nuts/seeds to be toasty and golden brown, and (4) during the last several minutes, you may want to stir in 2-minute intervals for the most even browning.
For instance, when I make roasted walnuts, I chop them first, roast for 5 minutes, then toss, and roast for another 5 to 7 minutes, or until golden brown.
Once cool, store these in a sealed jar or airtight container in your pantry for up to 2 weeks.
Sure! Feel free to double the recipe and split it across two sheet pans. When you toss the pepitas around at the 8 minute mark, you may want to switch the positions of the pans in the oven for the most even browning.
Have these roasted pepitas earned a spot in your meal prep routine? Leave a rating and a review below, and let me know your favorite way to enjoy them! I always love hearing from you 🥰
Introducing
Big Vegan Flavor
Techniques and 150 recipes to master vegan cooking.
Roasted Pepitas
Ingredients
- 1 ½ cups (210g) pepitas (AKA shelled pumpkin seeds)
- 2 ½ teaspoons (11.5g) extra virgin olive oil
- 1 scant teaspoon Diamond Crystal kosher salt (see Note 1)
- Freshly cracked black pepper
Instructions
- Arrange a rack in the middle of the oven and preheat to 350ºF / 175ºC. Line a rimmed sheet pan with parchment paper.
- In a bowl, combine the pepitas, oil, salt, and a generous amount of black pepper, tossing well to coat the pepitas in the oil.
- Spread out on the lined sheet pan. Roast in the oven for 8 minutes, then toss the seeds around. Roast for another 5 to 11 minutes, or until toasty and golden brown.NOTE: I typically check at 7 minutes, then continue roasting in 2-minute intervals until they’re golden brown in most spots (it usually takes me the full 11 minutes), but every oven is different and you might like them less toasted.
- Carefully transfer the parchment paper to a flat surface to cool. Once cool, funnel into an airtight container or jar and seal. Store in the pantry for 1 to 2 weeks.
Notes
- If using table salt, use half the amount: a scant ½ teaspoon. If using Morton’s kosher salt or sea salt, use ½ teaspoon.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
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