Honey Roasted Pumpkin Seeds with Cinnamon

Honey Roasted Pumpkin Seeds are a healthy, naturally sweetened way to enjoy those little gems that you just dug out of your jack-o-lantern.

Photo of Roasted Pumpkin Seeds

Honey Roasted Pumpkin Seeds with Cinnamon

If you plan on cooking a few pumpkins using the perfect method I showed you yesterday, you’ll have the seeds to enjoy too. Between scooping out the seeds for roasting and the flesh for cooking, I used practically the whole pumpkin. What little skin and pulp was left made for a tasty chicken treat. I think it’s fun when everything has a purpose and very little waste is created!

I love roasted pumpkin seeds because I think they taste a bit like popcorn, and you all know how much I love popcorn. I normally just roast them in a little olive oil and garlic salt, but this time around I wanted to try something sweet. I figured honey was a nice healthy option and so honey roasted pumpkin seeds were born. We had a hard time waiting for them to cool on the pan before digging in. May kept passing the hot roasted seeds between her fingers in an effort to evade the heat while trying to wait long enough to stick them in her mouth. I was right there with her! With a heavy hand of cinnamon, these might even pass for dessert.

Honey Roasted Pumpkin Seeds with Cinnamon -healthy snacking!

Tips and Tricks for Making Honey Roasted Pumpkin Seeds

  • Here’s how I prep my fresh pumpkin seeds for cooking: I put everything I scraped from the pumpkin into a bowl. I use my hands to kind of squeeze the seeds from the strings they are sticking to. I do this to get rid of the biggest chunks of pumpkin. Then I fill up the bowl of pumpkin seeds with water and let them sit for a minute. I use my hands to strain out a little more pumpkin. Lastly, I drain the pumpkin seeds into a colander and spray them with water. Between using my hands and all the water, I end up with very little pumpkin pulp left behind. A little left doesn’t matter anyways; it kind of disappears when you bake it. Not sure how official that all is, but it works.
  • Nuts and seeds burn easily and sugar and honey burn easily. You are working with both of those, so keep an eye on things. Stir often, adjust temperatures as needed, and don’t walk away from their short cooking time. Or. Else.
  • Super cheap honey often tastes bitter to me and that’s no good. I like to get local honey and in a pinch Costco’s organic honey is a good option too.
  • Pumpkins are really neat. I wrote a whole ingredient spotlight on pumpkin if you want to know a few more interesting facts!

Honey Roasted Pumpkin Seeds with Cinnamon -healthy snacking!

Craving more? Subscribe to Bless this Mess to get new recipes, meal plans, and a newsletter delivered straight to your inbox! If you try this recipe, let me know what you think! Leave a comment, pin it, and don’t forget to tag a picture #blessthismesseats on Instagram. I love to see your kitchen skills in action!


Honey Roasted Pumpkin Seeds with Cinnamon

  • Author: Melissa Griffiths
  • Prep Time: 10 min
  • Cook Time: 30 min
  • Total Time: 40 minutes
  • Yield: 2 cups 1x


Honey Roasted Pumpkin Seeds are a healthy, naturally sweetened way to enjoy those little gems that you just dug out of your jack-o-lantern.



  • 2 cups raw fresh pumpkin seeds, washed and pumpkin goop picked off
  • 1 tablespoons butter
  • 1 tablespoons olive oil or coconut oil
  • 3 tablespoons honey
  • 1 teaspoon cinnamon


  1. Preheat the oven to 275 degrees. If your pumpkin seeds are wet from washing, dry them a bit on a clean dish towel or on paper towels. Place the pumpkin seeds in a medium bowl.
  2. In a small microwave safe bowl, add the butter, oil or coconut oil, and honey. Microwave until the butter melts and the honey is runny. Pour the honey mixture over the pumpkin seeds and stir. Add the cinnamon and stir again.
  3. Line a rimmed baking sheet with parchment paper so that the paper hangs over both ends. Dump the pumpkin seeds into the middle of the paper and place it in the oven. Bake for 30 to 40 minutes until the seeds and honey are a deep golden brown, stirring every 10 minutes.
  4. When the seeds are roasted, remove from the oven and stir again. Stir a few times as they cool to keep them from sticking in one big lump. Enjoy the seeds once they are cool enough to eat. Store uncovered for up to one week.


  • Nuts and seeds, especially when coated with a sugar (in this case honey), tend to burn quickly and easily. Keep a close eye on these. Stir often and if they appear to be getting too brown too fast, turn down the oven temperature a bit.
  • Category: Snacks
  • Method: Oven
  • Cuisine: American
Nutrition Information: YIELD: 8 SERVING SIZE: 1/4 Cup
Amount Per Serving: Calories: 134.9 Fat: 7.5g Cholesterol: 2.7mg Sodium: 11.3mg Carbohydrates: 15.4g Sugars: 6.5g Protein: 3g Vitamin A: 9.1µg Vitamin C: 1mg

Keywords: how to roast pumpkin seeds, pumpkin seed recipe, pumpkin seeds recipe, roasted pumpkin seeds, Halloween snack ideas, easy snack ideas, quick snack idea

Ready to Make Family Dinner EASY?

Get 60+ simple recipes sure to please even the pickiest eaters, plus 8-weeks of grocery shopping lists already planned for you. It’s time to breakup with the stress and guesswork of figuring out what’s for dinner!

Snag Your Copy!

Want To Save This Recipe?


Honey Roasted Pumpkin Seeds with Cinnamon -healthy snacking!
Isn’t that honey lovely? I can’t wait to try my hand at bee keeping one day.

Previously, I made some amazing roasted pumpkin seed brittle. If you are looking for a true dessert using pumpkin seeds, I’d start there! Other pumpkin recipes I’m digging are these super healthy easy pumpkin blender muffins, how to make homemade pumpkin puree, and these super fun homemade pumpkin noodles. Gorgeous, right?! Long live pumpkin season!

Enjoy and have a great day!

This recipe was originally published in October 2014 and has been updated in October 2017 with next text and recipe improvement.

Honey Roasted Pumpkin Seeds

Subscribers get access to Dinner Made Easy meal plans, exclusive recipes, giveaways, and behind-the-scenes updates​! Sign up for my newsletter or get a new recipe every day.

Subscribe Now

Share Your Comments

Want to share a photo of what you’ve made? Be sure to register or log in and then click the camera icon camera icon located at the bottom of the comment area.

Notify of
Oldest Most Voted
Inline Feedbacks
View all comments
Michelle Neely

Do i spread the seeds into a single layer on baking sheet or leave them in the middle in a heap?


Soooooo goood!!!!!!

Leanna M Stum

Followed your recipe to a T! They are amazing… not burned as I time it for 10 minutes each time, then check and she and another ten minutes until done. Mine took 40 minutes in total. Maybe it was because I was opening the oven every ten minutes. First year I didn’t burn them but they are sticky lol


Followed instructions exactly. Seeds were burnt to a inedible crisp by the 20 minute mark. Just awful. The only reason this got one star at all is because the kitchen smelled amazing while baking.


These were easy and delicious. I will make them again.

Heather Walker

Great recipe! I linked to you on my blog.


I used maple syrup instead of honey and it got done a little bit faster but they were amazing!


I’ve never tried roasting my pumpkin seeds with honey before, but they look amazing! I’ll have to give that a try this year. Also, I also love pumpkin seeds because they remind me of popcorn (which I love!) 😀

Amy hines

Trying! Perfect time of year!

Sabrina Teresa Schnack

I don’t know if its just my oven in my apartment but this recipe burned really bad. The mixture is good though and i found it worked much better being slow roasted on the lower middle rack at 250 for 20-25 minuets.


Yum! Thanks for the recipe!


I don’t have honey. Could I use agave?

Bless This Mess - About Me

I’m Melissa, and I want to help you feed your family wholesome food.

As a hobby farmer and mom of five, I’m all about keeping it simple in the kitchen. I want healthy meals that feed my family well, and then I want to get back to my (messy) life. Let’s work together to find something yummy for your dinner table.