To make pumpkin seeds in an air fryer, rinse the pulp off 1 cup of fresh seeds, pat them completely dry, toss with 1 tsp oil and 1/2 tsp salt, and air fry at 350°F for 12 to 15 minutes, shaking every 4 to 5 minutes. Let them cool for 5 minutes and they turn golden and crunchy, all in about 25 minutes.
1 cup (about 65 g) raw pumpkin seeds from 1 medium pumpkin, rinsed
1 tsp olive oil or avocado oil
1/2 tsp fine salt
1/4 tsp garlic powder (optional)
1/4 tsp smoked paprika (optional)
How Do You Roast Pumpkin Seeds in an Air Fryer?
Clean: Scoop the seeds out of the pumpkin into a bowl of water. Rub off the stringy pulp with your fingers; the seeds float, so skim them off and drain.
Dry: Spread the seeds on a clean kitchen towel and pat them completely dry. Dry seeds turn crunchy; wet seeds steam.
Season: Toss the seeds with the oil, salt, garlic powder and smoked paprika until evenly coated.
Preheat: Preheat the air fryer to 350°F for about 3 minutes.
Air fry: Spread the seeds in a thin layer on the crisper plate, splitting them between both baskets if you have a dual basket air fryer. Air fry at 350°F for 12 to 15 minutes, shaking every 4 to 5 minutes.
Cool and serve: The seeds are done when they are golden and you hear them crackle. Spread them on a plate to cool for 5 minutes; they get crunchier as they cool.
Dual basket tip: Make two flavors at once. Put salted seeds in basket 1 and cinnamon-sugar seeds in basket 2, then press Match Cook so both run at 350°F for the same time. Light seeds can blow around, so keep the crisper plate in and do not overfill the basket.
Watch them toast: Amazon Basics 8.8 QtWindows and a light on both baskets let you check the seeds without opening the basket, and Match Cook runs two flavors at once.
How Many Calories Are in Air Fryer Pumpkin Seeds? (Estimated)
Per serving (1/4 cup, 1/4 of the recipe): about 80 calories, 4 g fat (0.8 g saturated), 9 g carbohydrate, 3 g fiber, 3 g protein, and about 290 mg sodium. These are estimates calculated from standard USDA values for whole roasted pumpkin seeds (with shells), olive oil and salt. Cut the salt to 1/4 tsp to lower the sodium.
What Are Some Flavor Variations?
Cinnamon sugar: skip the garlic and paprika and toss with 1 tsp sugar and 1/2 tsp cinnamon before air frying
Chili lime: swap the paprika for 1/2 tsp chili powder and toss with lime zest when they come out
Parmesan garlic: toss the hot seeds with 1 tbsp finely grated parmesan
Ranch: replace the salt and spices with 1 tsp dry ranch seasoning
Frequently Asked Questions
How long do you cook pumpkin seeds in the air fryer?
Air fry dry, oiled pumpkin seeds at 350°F for 12 to 15 minutes, shaking every 4 to 5 minutes. Small seeds may be done in 10 minutes; large seeds can take up to 18.
Do you have to dry pumpkin seeds before air frying?
Yes. Pat them completely dry with a towel. Wet seeds steam instead of roasting and stay chewy.
Do you need to boil pumpkin seeds first?
No. Boiling the seeds in salted water for 10 minutes seasons them inside and can make them a little crunchier, but dry them well afterward. For this recipe you can skip it.
Can you eat the shells on pumpkin seeds?
Yes. Whole roasted pumpkin seeds, shell and all, are edible and add fiber. Pepitas are the green, shell-free seeds from certain pumpkin varieties.
Are air fryer pumpkin seeds healthy?
They are a high-fiber snack. We estimate about 80 calories, 3 g fiber and 3 g protein per 1/4 cup. These are estimates and will vary with your seeds, oil and salt.
How do you store roasted pumpkin seeds?
Cool them completely, then keep them in an airtight container at room temperature for up to 1 week.
