Garlic Herb Roasted Pumpkin Seeds for Soup Toppers

You know that cozy fall soup you made? It’s missing one thing: a loud, crunchy, garlicky mic drop. These Garlic Herb Roasted Pumpkin Seeds turn a humble bowl into a chef’s-kiss moment in under 30 minutes.

We’re talking snackable, sip-enhancing, flavor-packed bites that make store-bought croutons look like amateurs. Get ready to turn your leftover pumpkin guts into the best soup topper of the season—zero waste, maximum flex.

Why You’ll Love This Recipe

• Ridiculously flavorful: Garlic, herbs, and a hit of salt give you big flavor in small bites.
• Perfect texture: Crisp on the outside, tender inside—no tooth-shattering gravel here.
• Fast and easy: From slimy seeds to golden crunch in about 25–30 minutes.
• Zero-waste win: Turn pumpkin leftovers into gourmet-level garnish.
• Soup’s best friend: Adds crunch and savory depth to creamy or brothy soups alike.
• Snack-worthy: Not just for soup—these are dangerously munchable.

Shopping List – Ingredients

• 1 to 1½ cups raw pumpkin seeds (from 1 large pumpkin or store-bought pepitas; if using pepitas, skip boiling)
• 1 tablespoon olive oil (or melted butter for richer flavor)
• 1 teaspoon garlic powder (or 2 small cloves garlic, microplaned)
• 1 teaspoon dried Italian herb blend (or ½ tsp dried thyme + ½ tsp dried oregano)
• ½ teaspoon smoked paprika (optional but highly recommended)
• ½ to ¾ teaspoon fine sea salt (to taste)
• ¼ teaspoon black pepper
• Optional finishers: pinch of red pepper flakes, zest of ½ lemon, or 1 tablespoon finely chopped fresh parsley

Let’s Get Cooking – Instructions

1. Preheat and prep: Heat oven to 325°F (165°C). Line a baking sheet with parchment for easy cleanup.
2. Clean the seeds: If using fresh pumpkin seeds, separate from the pulp, then rinse in a bowl of water.The stringy bits will float—scoop and discard. Don’t obsess; a little pulp adds flavor.
3. Boil for tenderness (optional but pro-level): Simmer cleaned seeds in salted water (1 teaspoon salt per 4 cups water) for 8–10 minutes. Drain well.This step seasons the interior and keeps the crunch even.
4. Dry thoroughly: Pat seeds very dry with a clean towel. Moisture is the enemy of crispiness, FYI.
5. Season: In a bowl, toss seeds with olive oil, garlic powder, dried herbs, smoked paprika, salt, and pepper. If using fresh garlic, add it now and watch closely while baking to avoid scorching.
6. Spread and roast: Arrange seeds in a single layer on the baking sheet.Roast 18–24 minutes, stirring once halfway. You’re looking for lightly golden edges and a toasty aroma.
7. Final crisp: For extra crunch, turn off the oven and leave the seeds inside with the door cracked for 5 minutes. Game changer.
8. Finish and cool: While still warm, adjust salt to taste.Add red pepper flakes, lemon zest, or fresh parsley if using. Cool completely for maximum crunch.
9. Top your soup: Sprinkle generously over creamy tomato, butternut squash, potato-leek, chicken noodle, or lentil soup. Then act like you always do this.

Storage Instructions

• Room temp: Store in an airtight container for up to 1 week.Add a small piece of paper towel to absorb moisture.
• Re-crisp: If they soften, bake at 300°F (150°C) for 5–7 minutes.
• Freezer: Freeze up to 2 months in a zip bag. Thaw at room temp and re-crisp briefly in the oven.

What’s Great About This

• Elevates any soup instantly: The garlicky, herby crunch adds texture, aroma, and contrast.
• Customizable flavor profile: Swap herbs, add heat, or go citrusy—same method, new vibe.
• Nutrient-dense: Pumpkin seeds bring protein, fiber, magnesium, and healthy fats. Flavor and function?Yes please.
• Budget-friendly: You’re upgrading leftovers into a gourmet garnish. Your wallet approves.

Pitfalls to Watch Out For

• Skipping the dry step: Wet seeds steam, not roast. Result: chewy, sad crunch.
• Too hot, too fast: High temps burn the garlic and herbs.Stick to 325°F for even roasting.
• Overcrowding the pan: Seeds need space. Use two sheets if necessary.
• Under-salting: Soup can dull flavors. Season a touch more than you would for a standalone snack.
• Fresh garlic burn: If using fresh garlic, mince super fine and keep a close eye in the last 5 minutes.

Recipe Variations

• Lemon-Garlic Crunch: Add zest of 1 lemon and 1 tablespoon chopped parsley after roasting.Bright and punchy.
• Parmesan-Herb: Toss hot roasted seeds with 2 tablespoons finely grated Parmesan. Savory umami bomb—perfect for tomato soup.
• Spicy Smokeshow: Add ¼ teaspoon cayenne and bump the smoked paprika to 1 teaspoon. Great on black bean or tortilla soup.
• Everything Bagel: Swap herbs for 1 tablespoon everything bagel seasoning.Pro move: reduce salt slightly.
• Maple Garlic: Add 1 teaspoon maple syrup to the oil mix and an extra pinch of salt. Slightly sweet, deeply savory—killer on squash soup.
• Ghee + Cumin: Use melted ghee instead of oil, and add ½ teaspoon ground cumin. Incredible on lentil or carrot soups.

FAQ

Do I need to peel the pumpkin seeds?

No.

Roast them whole. The outer hull crisps up beautifully when seasoned and roasted properly. If you’re using hulled pepitas, reduce the cooking time by a few minutes.

Why boil the seeds first?

Boiling in salted water seasons the interior and softens the hull slightly, which leads to a more even crunch.

It’s optional, but it reliably upgrades the texture and flavor.

Can I use fresh garlic instead of garlic powder?

Yes, but mince it very fine or microplane it, and monitor closely to prevent burning. Garlic powder is more foolproof and distributes evenly.

How do I keep them crispy?

Cool completely before storing, keep them airtight, and add a small piece of paper towel to the container. If they lose snap, a quick oven refresh at 300°F brings them back.

What soups do these pair with best?

They shine on creamy soups (butternut, tomato, potato-leek), but they also add welcome crunch to brothy soups like chicken noodle or minestrone.

IMO, they’re a universal upgrade.

Can I make these in an air fryer?

Yes. Air fry at 300–320°F (150–160°C) for 10–15 minutes, shaking the basket halfway. Watch the last few minutes—they can brown fast.

Are they healthy?

Pumpkin seeds are rich in protein, fiber, and minerals like magnesium and zinc.

You control the oil and salt, so it’s an easy, wholesome topper that still tastes indulgent.

Can I double the recipe?

Absolutely. Use two baking sheets and rotate them halfway. Crowding is the enemy of crisp—give those seeds room to roast, not steam.

Final Thoughts

These Garlic Herb Roasted Pumpkin Seeds are the under-5-dollar trick that makes every soup bowl feel restaurant-level.

They’re fast, fragrant, and wildly versatile, bringing crunch and swagger to cozy fall favorites. Make a batch, stash them on the counter, and watch your soups transform from “nice” to “whoa” with a single sprinkle. Your spoon won’t know what hit it.