Honey Roasted Pumpkin Seeds with Cinnamon

4.34 from 9 votes

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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
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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.
Honey Roasted Pumpkin Seeds with Cinnamon -healthy snacking!

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4.34 from 9 votes

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.
Prep: 10 minutes
Cook: 30 minutes
Total: 40 minutes
Servings: 2 cups


  • 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
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  • 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.
  • 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.
  • 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.
  • 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.


Serving: 0.1 of 2 cups, Calories: 568kcal, Carbohydrates: 34g, Protein: 20g, Fat: 44g, Saturated Fat: 10g, Polyunsaturated Fat: 14g, Monounsaturated Fat: 17g, Trans Fat: 0.3g, Cholesterol: 15mg, Sodium: 51mg, Potassium: 540mg, Fiber: 4g, Sugar: 27g, Vitamin A: 188IU, Vitamin C: 1mg, Calcium: 43mg, Iron: 6mg
Like this recipe? Rate and comment below!
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.

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4.34 from 9 votes

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Recipe Rating


  1. Riya says:

    5 stars
    Hey, thanks for sharing the recipe. It tastes great. I tried making it and the cinnamon taste gives it quite a unique flavour which I totally liked. After reading your article I decided to make this. I got pumpkin seeds from True Elements- one of the clean food label brands in India. They provide 100% natural ingredients and are awesome. I tried this recipe and it turned out to be great.

  2. MamaBee says:

    5 stars
    These are the best pumpkin seeds I have ever made! They weren’t too sticky for me, unlike some of the other reviewers experienced. I would totally eat the entire batch in one sitting if I didn’t know I would regret that later. They’re seriously that good.

  3. raven325527@aol.com says:

    3 stars
    I just pulled them out of the oven and stirred them. They look nothing like your picture, but the kitchen smells amazing!! They want to stick together, and to everything.

  4. Victoria says:

    5 stars
    So delicious!! I try new recipes every year and have never been impressed until now!! These are so yummy!! The honey really bakes into the seeds and gives them a sweet roasted flavor. I noticed the mixture is quite sticky so i rolled the seeds into balls when they were finished baking!! Easy to eat; just pick the seeds off or eat them together. Definitely a keeper!!

  5. Michelle Neely says:

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

    1. Melissa says:

      You’ll want to spread them in a single layer so they toast evenly.

    2. Brenda says:

      Making these now! Can’t wait to try them..smell amazing!!

  6. Isabella says:

    5 stars
    Soooooo goood!!!!!!

    1. Melissa says:

      Thank you for the review friend! I’m so glad you liked them too!

    2. Brenda says:

      Making these now! Can’t wait to try them..smell amazing!!