Garlic-Parmesan Pumpkin Seeds (Air Fryer or Oven) – Crispy, Savory, and Snackable

Crunchy, cheesy, and just garlicky enough—these pumpkin seeds are the kind of snack you can’t stop grabbing by the handful. They’re easy to make, wildly satisfying, and a clever way to use the seeds from your fall pumpkins. Whether you use an air fryer or an oven, you’ll get a golden, crisp result with a nutty, toasty flavor.

This recipe is also flexible, so you can adjust the seasoning to your taste without fuss. If you’re team savory over sweet, this one’s for you.

Why This Recipe Works

• Drying the seeds first helps them crisp up and prevents sogginess. Water is the enemy of crunch.
• Oil + Parmesan creates a light, flavorful coating that browns beautifully and sticks to the seeds.
• Garlic powder, not fresh garlic, ensures the flavor is bold without burning.

  Fresh garlic can scorch at high heat.

• Air fryer or oven: both methods give even browning and customizable crispness.
• Finish with extra Parmesan and salt right after cooking for that punchy, savory edge.

Shopping List

• 2 cups raw pumpkin seeds (from about 1–2 medium pumpkins, cleaned and dried)
• 1–1.5 tablespoons olive oil or avocado oil
• 2–3 tablespoons finely grated Parmesan cheese, plus more for finishing
• 1 teaspoon garlic powder
• 1/2 teaspoon onion powder (optional but recommended)
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1/4 teaspoon smoked paprika or paprika (optional for color and warmth)
• Pinch of red pepper flakes (optional for heat)
• Fresh parsley or chives, minced (optional garnish)

Step-by-Step Instructions

1. Clean the seeds: Scoop seeds from your pumpkin and place them in a large bowl of water. Swish to loosen the pulp. Skim seeds from the top and discard the stringy bits.
2. Rinse and drain: Transfer seeds to a colander and rinse under cool water.

   Shake well to remove excess moisture.

3. Dry thoroughly: Spread seeds on a clean kitchen towel or paper towels. Pat very dry. For best results, let them air-dry 30–60 minutes. Dry seeds equal crispy seeds.
4. Preheat: Air fryer to 325°F (165°C) or oven to 325°F (165°C).

   If using an oven, line a sheet pan with parchment for easy cleanup.

5. Season: In a bowl, toss seeds with oil until lightly coated. Add Parmesan, garlic powder, onion powder, salt, pepper, and paprika. Stir until every seed is coated and the cheese adheres.
6. Cook (Air Fryer): Spread seeds in a mostly single layer in the basket.

   Air fry 10–14 minutes, shaking the basket every 4–5 minutes. They’re done when golden, crisp, and aromatic. Watch closely near the end to prevent burning.

7. Cook (Oven): Spread seeds in a single layer on the sheet pan.

   Bake 20–28 minutes, stirring every 8–10 minutes for even browning. Pull when they’re deep golden and crunchy.

8. Finish: While hot, sprinkle a bit more Parmesan and a pinch of salt. Toss gently so it melts slightly and clings to the seeds.
9. Cool: Let seeds cool completely on the pan.

   They crisp further as they cool.

10. Garnish and serve: Add chopped parsley or chives if you like. Enjoy warm or at room temperature.

Keeping It Fresh

• Cool completely before storing to avoid trapped steam and sogginess.
• Store in an airtight container at room temperature for up to 1 week.
• For longer storage, keep in the fridge up to 2 weeks; re-crisp in a 300°F (150°C) oven for 5–7 minutes.
• A small silica gel packet (food-safe) in the container can help keep them crunchy.

Health Benefits

• Plant-based protein and fiber: Pumpkin seeds are naturally high in both, helping you feel full and satisfied.
• Healthy fats: They contain heart-friendly fats that support energy and nutrient absorption.
• Minerals galore: Rich in magnesium, zinc, and iron, which support muscle function, immunity, and oxygen transport.
• Antioxidants: Pumpkin seeds provide vitamin E and other compounds that help fight oxidative stress.
• Smart seasoning: Using garlic and spices adds flavor without heavy coatings or added sugar.

What Not to Do

• Don’t skip drying: Wet seeds steam and soften instead of crisping.
• Don’t crowd the pan: Overlapping seeds cook unevenly and burn in spots. Use two pans if needed.
• Don’t use fresh minced garlic: It burns easily and turns bitter at these temperatures.
• Don’t blast the heat: Higher than 325°F can brown the cheese too fast and leave the centers chewy.
• Don’t add extra salt too early: Parmesan is salty; taste after cooking before adding more.

Alternatives

• Dairy-free: Swap Parmesan for nutritional yeast (2–3 tablespoons) and add a touch more salt to compensate.
• Herb twist: Add 1 teaspoon dried Italian seasoning or 1/2 teaspoon dried thyme for an herby aroma.
• Heat lovers: Increase red pepper flakes or add 1/4 teaspoon cayenne.
• Lemon-garlic: Add 1 teaspoon lemon zest after cooking for brightness.
• Different oils: Use avocado oil or light olive oil.

  Avoid butter during cooking—it can burn; drizzle melted butter after baking if desired.

• Other seeds: This method works with butternut squash seeds or kabocha seeds—just adjust timing if seeds are smaller.

FAQ

Do I need to boil pumpkin seeds before roasting?

Boiling isn’t necessary. Drying well and roasting at a moderate temperature gives excellent crunch. If you prefer, a quick 8–10 minute simmer in salted water can season the seeds throughout, but make sure to dry them thoroughly before roasting.

Can I use pre-packaged raw pumpkin seeds (pepitas)?

Yes, but note that pepitas are typically hulled and smaller.

They roast faster—start checking at 8–10 minutes in the oven or 6–8 minutes in the air fryer. The flavor will be similar but slightly less rustic.

Why aren’t my seeds crispy?

They were likely too wet, too crowded, or not cooked long enough. Spread them in a single layer, dry them well, and extend the cook time a few minutes, watching closely.

They also firm up as they cool.

Can I double the recipe?

Absolutely. Use two sheet pans in the oven and rotate them halfway. For the air fryer, cook in batches so the seeds can sit in a single, even layer.

How do I keep the Parmesan from burning?

Use finely grated cheese, roast at 325°F, and stir or shake during cooking.

Pull them when they’re golden rather than deep brown. Adding a little extra Parmesan after cooking boosts flavor without extra browning.

What’s the best way to clean the stringy bits?

Soak the seeds in a bowl of water and swish. The pulp sinks; the seeds float, making it easy to skim.

A final rinse in a colander removes the stragglers.

Can I make them less salty?

Yes. Reduce the added salt and choose a lower-sodium Parmesan. Taste after cooking and finish with just a pinch if needed.

Do I need parchment paper?

It’s optional but helpful.

Parchment keeps the seeds from sticking and makes cleanup easier, especially with Parmesan in the mix.

Final Thoughts

Garlic-Parmesan pumpkin seeds are a simple, savory upgrade to a classic fall snack. With a few pantry staples and a smart technique, you get a crunchy, cheesy bite that’s great for snacking, topping soups, or adding to salads. Whether you’re using an air fryer or an oven, the key is dry seeds, moderate heat, and a quick finish of Parmesan and salt.

Keep a jar on the counter—you’ll be surprised how fast they disappear.