Join me!

Deliciously Sweet and Salty Rosemary Pumpkin Seeds

Whether you are cooking with pumpkins or carving a Jack-O-Lantern, it’s likely that you’ll find yourself with some extra pumpkin seeds on hand this fall. Don’t throw them out! With just a little prep they are a tasty, healthy snack. I should warn you, though, you better make a LOT of these sweet and salty rosemary pumpkin seeds. You will eat them all. You will burn your mouth tasting one out of the oven, then burn it again because you can’t believe these are so good. Yeah, yeah, they are just roasted pumpkin seeds. Try them. Just once. You’ll see.

roasted pumpkin seeds with a sprig of rosemary and lettering around the edges reading "thyme, rosemary, parsley, sage"

Sometimes I put together recipes from the ingredients that are freshest and calling out to me. Sometimes I just use whatever I have around. And sometimes it comes from a craving. It wasn’t even fall when I first bought a fresh pumpkin. I just couldn’t wait to let my son get his little hands in the gunky insides and play around.toddler putting his hand inside a hollowed-out pumpkin to play with the guts

What a wonderful sensory experience for him! He even fed some of the guts to Meatball who did NOT mind AT ALL.

We had fun digging out the pumpkin, sitting near the herb garden where the rosemary is growing like a crazy fragrant octopus that is trying to strangle all the other herbs. The smell of rosemary was the jumping-off point here. I just love rosemary with a hint of sweetness, and thus this highly addictive recipe was born!

a bowl of pumpkin seeds next to a bowl of pumpkin flesh

Health Benefits of Pumpkin Seeds

In addition to being scrumptious, pumpkin seeds are just plain good for you. They are full of fiber, minerals, and healthy fats which can help to improve bladder and prostate health, regulate blood sugar, reduce the risk of heart disease, and aid in digestion.

Now, without further ado, here is my absolute favorite way to eat these healthy little seeds.

Sweet & Salty Rosemary Pumpkin Seeds Recipe

Sweet and Salty Rosemary Pumpkin Seeds Recipe

This recipe calls for a little sugar but if, like me, you live a sugar-free lifestyle, you can use stevia as an alternative, natural sweetener. See how to grow and use stevia here.


Makes 1 cup

  • 1 cup freshly harvested pumpkin seeds
  • 2 tbsp finely chopped fresh rosemary
  • 2 tbsp olive oil
  • 1 tsp sugar
  • Sea salt and cracked pepper to taste

Make it!

Preheat the oven to 375°F.

Rinse seeds under cold water until they are no longer sticky. Dry well and add them to a bowl with the remaining ingredients. Stir to coat and spread the seeds on baking sheets.

rosemary pumpkin seeds spread out on a pan, ready for roasting

Roast for 15-20 minutes, removing after 10 minutes to shake the pan and move the seeds around a bit, flipping some of the crispier ones. Remove from oven when they are golden brown.

roasted rosemary pumpkin seeds on a pan, fresh from the oven

Allow them to cool before you start snacking.

roasted pumpkin seeds with a sprig of rosemary


Want to see what you can do with the rest of the pumpkin? Check out all of these ideas!


  1. Great snack idea! We like it so much, we’re pinning it to the Home Depot Garden Club Pinterest board. Thanks for sharing it, Stephanie!
    Lynn 4 THD

  2. This sounds absolutely wonderful! I am getting ready to cut open the first pumpkin from our harvest. Once I have my seeds saved for next season, I will certainly be making this recipe. Thanks for sharing it. I can’t wait.

  3. These are amazing! We made several different types today, but this was by far our favorite seasoning! I loved being able to use some of the last of the rosemary from the garden.

  4. Thank you Stephanie Rose, these look delicious!! Every fall I look forward to cooking pumkin seeds and never would have thought of these ingredients. I’ve pinned this.


Leave a Comment

This site uses Akismet to reduce spam. Learn how your comment data is processed.


your garden!

This FREE 5-day mini course will help you set up a thriving garden for wellness and joy quickly and easily.

I want the free course!

Join one of my free email courses!

Natural skincare

made easy!

This FREE 5-day mini course will teach you the small changes you can make to your skincare practices that will make a HUGE difference in how you feel.

I want the free course!


your garden!

This FREE 5-day mini course will help you set up a thriving garden for wellness and joy, quickly and easily.

I want the free course!

Learn and Live
with Nature


Garden Therapy Online Courses