Fall is the season of cozy sweaters, colorful foliage, and, of course, pumpkins! While pumpkins are often associated with carving spooky faces for Halloween, they can also be transformed into a delicious and nutritious treat. Learn how to roast pumpkin and toast pumpkin seeds! Not only does it yield a mouthwatering dish but also reduces food waste by using every part of this versatile gourd.

Wedges of roast pumpkin.Pin
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Why Roast Pumpkin?

Roasting a pumpkin isn’t just about culinary adventure; it’s about capturing the essence of fall in a dish. Here are a few compelling reasons to give it a try:

  1. Rich Flavor: Roasting intensifies the natural sweetness of pumpkin, bringing out a rich, caramelized flavor that’s perfect for both savory and sweet dishes.
  2. Nutritional Benefits: Pumpkin is a nutritional powerhouse, packed with vitamins, fiber, and antioxidants. Roasting preserves these nutrients, making it a healthy addition to your meals.
  3. Reduces Food Waste: By using the whole pumpkin, you minimize food waste. Roasting the seeds provides a crunchy, nutritious snack, while the flesh can be used in various recipes.
  4. Versatile Ingredient: Roasted pumpkin can be used in a wide range of dishes, from soups and salads to pies and muffins. Its versatility makes it a staple for fall cooking.
Roast pumpkin puree and toasted pumpkin seeds.Pin

The Ingredients

  • Pumpkin
  • Maple syrup
  • Cinnamon
  • Olive oil
  • Sea salt
Ingredients to roast a pumpkin: Maple syrup, ground cinnamon and whole pumpkin.Pin

How to Roast a Pumpkin + Toasted Pumpkin Seeds

1. Preheat: Preheat oven to 400°F.

2. Prep the pumpkin: Carefully cut a hole in the top of the pumpkin using a knife, about 2 inches in diameter. Remove the “top”.

3. Remove seeds: Using your hands or a spoon, remove the seeds and rinse with water in a colander. Remove any of the stringy pulp pieces that stick to the seeds. Lay the seeds on a towel to let dry.

4. Add flavor: Pour the maple syrup into the pumpkin and swirl it around coating the flesh. Sprinkle cinnamon inside.

5.Bake: Place on a cookie sheet and bake for 40 minutes.

6. Add the top: Place the top on the pumpkin and continue to cook for an additional 20 minutes or until tender. Uncover the pumpkin and cool. *Note: the cooking time will vary depending on the size of the pumpkin. Take a fork and pierce the inside of the flesh every 10 minutes towards the end of the cooking time to see if it’s tender.

7. Prep pumpkin seeds: Spray another cookie sheet with a think coating of oil and spread the pumpkin seeds on the sheet. Lightly sprinkle pumpkin seeds with salt.

8. Bake the seeds: Bake the seeds 20-30 minutes or until they start to turn a golden color.

9. Serve: Cool and serve.

The Best Pumpkins for Roasting

You’ll want to select a variety known as a “sugar pumpkin” or “pie pumpkin.” These smaller pumpkins are sweeter and have a smoother texture, making them ideal for roasting and baking. If you’re not sure which pumpkins your grocery store carries, just know that any pumpkin around 2-6 pounds will usually work great! Save the huge pumpkins for carving jackolanterns!

close up of toasted pumpkin seedsPin

Uses for Roast Pumpkin and Seeds

  • Pumpkin Soup: Puree roasted pumpkin and combine it with broth, spices, and cream to create a creamy and comforting pumpkin soup.
  • Pumpkin Puree: Mash or blend roasted pumpkin to make a smooth puree that can be used in recipes like pumpkin pie, pumpkin bread, or pumpkin pancakes.
  • Salads: Add roasted pumpkin chunks to your favorite salads for a sweet and savory twist. Pair it with ingredients like arugula, goat cheese, and balsamic vinaigrette. Toasted pumpkin seeds add a nice crunch too!
  • Dessert Quesadillas: Make a sweet treat using pumpkin puree, honey and cinnamon as the filling in a quesadilla like in this Sweet Pumpkin Quesadilla.
  • Trail Mix: Include roasted pumpkin seeds in homemade trail mix with nuts, dried fruits, and chocolate chips.
  • Granola: Add roasted pumpkin seeds to your homemade granola for an extra boost of nutrition.
close up of pureed roast pumpkinPin

Roasting a pumpkin and its seeds is a fun adventure in the kitchen that can elevate your fall recipes and reduce food waste. With these detailed steps, you’ll be able to create perfectly roasted pumpkin and seeds, whether you’re aiming for a savory or sweet treat. Don’t forget to explore various seasonings to customize the flavors to your liking. Happy fall!

Images by Ivan Solis

Pin

Roast Pumpkin and Toasted Pumpkin Seeds

Master roasting a pumpkin and toasting pumpkin seeds for endless fall delights! It's easier than you think.
No ratings yet
Course: Side, Snack
Servings: 6
Prep Time 15 minutes
Cook Time 1 hour
Pumpkin Seeds Cook Time: 20 minutes
Total Time 1 hour 35 minutes

Ingredients  

Instructions 

  • Preheat oven to 400°F.
  • Carefully cut a hole in the top of the pumpkin using a knife, about 2 inches in diameter. Remove the “top”.
  • Using your hands or a spoon, remove the seeds and rinse with water in a colander. Remove any of the stringy pulp pieces that stick to the seeds.
  • Lay the seeds on a towel to let dry.
  • Pour the maple syrup into the pumpkin and swirl it around coating the flesh. Sprinkle cinnamon inside.
  • Place pumpkin on a cookie sheet without top and bake for 40 minutes.
  • Place the top back on the pumpkin and continue to cook for additional 20 minutes or until tender. Uncover the pumpkin and cool. *Note: The cooking time will vary depending on the size of the pumpkin. Take a fork and pierce the inside of the flesh every 10 minutes towards the end of the cooking time to see if it’s tender.
  • Spray another cookie sheet with a thick coating of cooking oil and evenly place the pumpkin seeds on the sheet. Lightly sprinkle pumpkin seeds with salt.
  • Bake the seeds 20-30 minutes or until they start to turn a golden color.
  • Cool and serve.
  • To make pumpkin puree: Scoop flesh into food processor and puree until smooth.

Nutrition

Calories: 520kcal | Carbohydrates: 132g | Protein: 18g | Fat: 2g | Sodium: 20mg | Fiber: 9g | Sugar: 37g
Did you make this recipe?Mention @Weelicious or tag #weelicious!

About the Author

Catherine is a mama of three. A Kentucky girl living in California. Here’s what I know: all kids can be great eaters and mealtime must be easy. I create simple, healthy recipes the whole family will love.

Comments

  1. I just soak my pumpkin seeds in salted water overnight, drain, stir in a bit of olive oil and bake. Yummy!

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