Fire up the pellet grill and scoop out those pumpkins — it’s time to make easy, crunchy Traeger Roasted Pumpkin Seeds. These roasted seeds are a nutrient-dense snack: high in protein, fiber, and healthy fats, and they also supply vitamins such as vitamin K and vitamin E plus minerals like magnesium, zinc, and iron. Low-carb and keto-friendly, they make a satisfying alternative to chips when you want a savory, protein-rich nibble.
Traeger Roasted Pumpkin Seeds
Pumpkin seeds are a classic snack that deserve year-round attention, not just at Halloween. You can harvest seeds from your own pumpkins or buy raw whole seeds from a store. Whole seeds — the kind with the shell intact — are my preference. The shell adds fiber and gives a satisfying crunch when roasted properly.
Choose smaller seeds if you can; seeds from small pumpkins roast up crisp and tender. Very large seeds can be chewy and less pleasant to eat whole. If you prefer, you can find hulled seeds (pepitas) already removed from their shells, but those will have a different texture and slightly different nutrient profile.
When you harvest fresh seeds, they usually hold more moisture and will take longer to dry and roast. Store-bought seeds are often already partially dried, so they roast more quickly. Regardless of your starting point, patience and regular checking will get you the perfect crunch.
Is this recipe keto?
Yes. This preparation is low in carbohydrates and higher in protein and healthy fats, making it compatible with keto and low-carb eating plans. For a sweeter variation, you can try a light honey-roasted or maple-spiced version, but that will raise the carbohydrate content.
Explore more Traeger recipes and grilling ideas.
Recipe Shopping List
You only need a few simple ingredients to make this snack. For exact amounts, see the recipe card below.
- Raw whole pumpkin seeds (in-shell)
- Avocado oil (or another high-smoke-point oil)
- Salt
- Pepper
A small set of pantry staples turns pumpkin trimmings into a snackable winner.
How To Make This Recipe
This overview gives you the basic steps so you know what to expect. Follow the full recipe card for precise amounts and times.
- Preheat — Heat your Traeger or pellet grill to 375°F (190°C).
- Prep — Toss the raw pumpkin seeds with oil so they are lightly coated. Spread them in a single layer on a parchment-lined baking sheet.
- Season — Sprinkle with salt and freshly ground pepper. Adjust the seasoning to taste.
- Roast — Place the sheet on the grill. Shake or stir the seeds about halfway through roasting. Start checking crispness at 7–8 minutes; depending on moisture content, roasting may take longer.
- Cool and store — Remove the seeds once they reach your preferred crunch, let them cool completely, then store in an airtight container. They’ll keep for a week or two if they last that long.
Try a smoked variation for deeper flavor and a hint of wood smoke.
Recipe FAQ
Keep roasted pumpkin seeds in an airtight container at room temperature in a cool, dry place. A sealed jar or reusable container works well. For longer storage, you can refrigerate or freeze them; thaw and re-crisp briefly in the oven if needed.
Absolutely. These seeds are a great canvas for spices. Try a smoky spice rub, Cajun seasoning, a pinch of chili powder and lime, or a savory cheese-and-herb blend. For sweet versions, toss with a small amount of honey and warm spices like cinnamon and nutmeg before roasting.
Use leftover pumpkin purée to make smoothies, pies, or baked goods.
More Recipes To Try
- Smoked Summer Sausage
- Smoked Caramelized Onion Dip
- Traeger Bacon-Wrapped Scallops
- Stuffed Pork Chops
- Traeger Grilled Pineapple
- Hamburger Gravy with Creamy Chive Noodles
- Italian Tortellini Pasta Salad
- Smoked Flank Steak
Save this recipe for your next pumpkin season.
Traeger Salt and Pepper Pumpkin Seeds
Simple salt-and-pepper pumpkin seeds roasted on a pellet grill make an addictive, crunchy snack.
5 minutes
10 minutes
15 minutes
Ingredients
- 3 cups raw whole pumpkin seeds
- 2 tablespoons avocado oil
- 1 teaspoon salt
- ½ teaspoon freshly ground black pepper
Instructions
- Preheat your Traeger or pellet grill to 375°F (190°C).
- Toss the pumpkin seeds with the avocado oil until evenly coated. Spread the seeds in a single layer on a parchment-lined baking sheet.
- Sprinkle with salt and pepper, adjusting seasoning to taste.
- Roast the seeds on the grill for 7–10 minutes, shaking or stirring once halfway through. Start checking at the 7-minute mark and continue until they reach the desired crispness. Dryness and size affect the exact time.
- Remove from the grill and let cool completely before serving or storing.
Nutrition Information
Yield: 6 servings | Serving size: 1
Amount per serving (estimate): Calories 184; Total Fat 11g; Saturated Fat 2g; Unsaturated Fat 9g; Cholesterol 0mg; Sodium 358mg; Carbohydrates 17g; Fiber 6g; Sugar 0g; Protein 6g.
Nutrition data provided here is only an estimate.