These Salted Caramel Pumpkin Seeds are an irresistible snack, the most addictive nibbles of all time! Coated with caramel sauce and sprinkled with a touch of sea salt, these pumpkin seeds are the perfect balance of sweet, salty, and crunchy madness!

If you love these salted caramel pumpkin seeds for snacking, you may also like these Nuts and Seeds Energy Bites or these Healthy Monkey Banana and Cashew Energy Balls.

Salted Caramel Pumpkin Seeds in a green bowl and a white bowl on a grey and white tea towel.

Pumpkin season is definitely upon us and these caramelized pumpkin seeds are the perfect treat to have on hand. However once you make up a batch and taste how delicious they are, you may just want to have a stash on hand year round.

Crispy, crunchy, and with the perfect balance of sweet and salty, these pumpkin seeds are a delicious snack to pack in your lunch box or gym bag, to add to homemade granola, to top your salad with, or to add to your favorite yogurt and fruit bowl.

How To Use Fresh Pumpkin Seeds

This salted pumpkin seed recipe uses store-bought, dry-roasted pumpkin seeds making the process of roasting quick and easy. Using store-bought saves you some time but if you have a freshly carved pumpkin and you’ve got loads of fresh seeds, don’t throw them out. You can still make this recipe for sweet and salty pumpkin seeds.

Take your fresh pumpkin seeds and rinse them off to get rid of any stringy bits of pumpkin still attached to the seed. Lay them out on a paper towel to dry them off and then follow the rest of the directions here.

Why You’ll Love These Salted Caramel Pumpkin Seeds

Super easy: You won’t find an easier recipe out there!

3 Ingredients: No need to load up the grocery cart to make these caramelized pumpkin seeds.

Addictive: Super crunchy, amazing caramel flavor, you won’t be able to stop eating them.

Roasted Pumpkin Seeds with Caramel

Ingredients For This Salted Pumpkin Seed Recipe

  • Pumpkin seeds – Pick up dry roasted pumpkin seeds at the grocery store. Raw pumpkin seeds also work but make sure to buy unsalted if possible.
  • Caramel sauce – Store bought caramel sauce adds the most amazing flavor to these sweet and salty pumpkin seeds.
  • Sea salt flakes – Sea salt flakes or table salt will both add that salty flavor.

Salted Caramel Pumpkin Seeds in a green bowl and a white bowl and a white tea towel.

How To Make This Recipe For Salted Pumpkin Seeds

  • Step 1: Preheat the oven to 350F degrees and grease a large cookie sheet. Do not use parchment paper.
  • Step 2: Spread pumpkin seeds in an even layer on the cookie sheet.
  • Step 3: Pour the caramel sauce over the pumpkin seeds, making sure to coat all the seeds. If the caramel sauce doesn’t pour easily, microwave it for a few seconds until it thins out and is easier to pour.
  • Step 4: Sprinkle the seeds with sea salt flakes and bake for about 8 minutes. The caramel will start to bubble. Let the seeds cool off completely before breaking them into bite-size snacks (like bark, small chunks). 
This sweet and salty pumpkin seeds recipe is a fun spin on this classic family recipe.

Tips and Variations

  • Change up the seeds: Instead of pumpkin seeds, use sunflower seeds, or try this recipe on your favorite nuts.
  • Add a touch of spice: Sprinkle some cayenne pepper on the seeds for a touch of spice.
  • Use as a garnish: Though ideal for a snack, these pumpkin seeds would make a great garnish on your favorite salad, a topping for a yogurt bowl or the perfect addition to homemade granola.


Is it necessary to soak pumpkin seeds before roasting?

It is not necessary to soak pumpkin seeds before roasting them though some people prefer to do so as it makes them easier to digest.

is it okay to eat salted pumpkin seeds?

Yes, it is perfectly fine to eat salted pumpkin seeds.

do you eat pumpkin seeds with the shell on or off?

Pumpkin seeds can be eaten both ways, with the shell or without the shell.

are roasted pumpkin seeds healthy?

While pumpkin seeds are a healthy snack it depends on what you put on them. These pumpkin seeds are roasted with caramel sauce and while everyone needs a treat once in a while, caramel sauce should be eaten in moderation.

can i use fresh pumpkin seeds to make this salted caramel pumpkin seed recipe?

Yes, you can use pumpkin seeds fresh from your Halloween pumpkin if you’d like. See the note above about how to get your seeds ready for roasting if they are fresh.

Make ahead and storage

This salted pumpkin seed recipe can easily be made ahead of time and stored in an airtight container on the kitchen counter or in the pantry for up to a week. If you want them to stay fresher longer you can place them in the fridge. You can even freeze these salty pumpkin seeds for an even longer shelf life.

Looking for more pumpkin treats?


If using store-bought pumpkin seeds as the recipe suggests, make sure to get unsalted seeds so you can adjust the amount of salt to your taste preference.

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Salted Caramel Pumpkin Seeds
4.67 from 6 votes

Salted Caramel Pumpkin Seeds

by Silvia Ribas
These Salted Caramel Pumpkin Seeds are an irresistible snack, the most addictive nibbles of all time! Coated with caramel sauce and sprinkled with a touch of sea salt, these pumpkin seeds are the perfect balance of sweet, salty, and crunchy madness!
Prep: 3 minutes
Cook: 8 minutes
Total: 11 minutes
Servings: 8 servings


  • 14 oz dry roasted pumpkin seeds
  • 3/4 cup caramel sauce
  • 1 tsp sea salt flakes


  • Pre-heat oven to 350F degrees. Grease a large cookie sheet but do not use parchment paper
  • Spread pumpkin seeds evenly on to the cookie sheet.
  • Pour caramel evenly over the pumpkin seeds. If the caramel is too thick, microwave for about 10 seconds to thin out and make it easy to pour. I do not use any tools for this, simply tilt the jar so a small amount will come out, keep the pouring consistently and evenly until it is all gone
  • Top with sea salt flakes and bake for about 8 minutes. You will see the caramel start to bubble, it’s okay to remove. Let it cool off completely before breaking into bite size snack (like bark, small chunks). 

Nutrition information is automatically calculated, so should only be used as an approximation.

Keyword: pumpkin seeds, roasting seeds
Course: Snack
Cuisine: American
Like this? Leave a comment below!
Roasted Pumpkin Seeds
This sweet and salty pumpkin seeds recipe is a fun spin on this classic family recipe.

Hi! I’m Silvia.

My goal is to make cooking simple and enjoyable.

Garden in the Kitchen is full of easy and balanced recipes for busy families. Classics get a healthier twist with additions of veggies or alternative ingredients.

I hope my recipes will inspire you to cook more home meals and above all have fun in the kitchen!

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Recipe Rating


  1. Oh, I love this idea! Caramel on pumpkin seeds is perfect for those salty sweet cravings. Love how your brain works 🙂

  2. I have a bag of pumpkin seeds in my pantry waiting to be put to good use. This sounds like a perfect combination of flavors!

  3. This is such a fabulous idea! I always have copious amounts of pumpkin seeds and usually just roast them and eat them plain, but love that you’ve added salted caramel to them, I really need to try this!

  4. the carmel sounds good but o think the pumpkin seeds would need to cooked longer because they weren’t a crunchy as i liked but you would have to cook them for 5 min. then cook them for 10 mins with the carmel.

    1. I am glad you brought up the point Fallon. You see, the pumpkin seeds I used were already roasted and lightly salted. If you are going to use raw and fresh pumpkin seeds you will need to roast them prior to making this recipe. I do not suggest roasting it with caramel any longer because the caramel will burn. I will modify the recipe to make sure this is clear and understood and thank you for dropping a line here to let me know. Did you enjoy the overall recipe?

  5. I am guilty of throwing away pumpkin seeds lately because I got sick of toasted seeds. I love this idea and will definitely do this next time I cook a squash or pumpkin!

    1. That pretty much explains how I feel and although I love roasted pumpkin seeds… I was getting a little tired as well 🙂 Hope you like it!

    1. Hi Renae, I used the whole foods (made in store) caramel sauce. It’s a bit thicker then most caramel sauces, so it works well with this recipe, otherwise the caramel won’t stick to the pumpkin seeds as much. You can use any store bought caramel, just try to find a thicker sauce. If you can’t, use a bit more sauce then the recipe require. Hope this helps!

  6. The instructions says no parchment paper, but the picture shows the pan lined with parchment paper. It seems like it would be a sticky mess without it, Is there am experienced reason behind the preference?

    1. Hi Dana, thanks for pointing that out. The picture on way bottom with parchment paper is an original photo of a few years back when I first made these caramel pumpkin seeds. But as I made it more and more I realized that as the caramel hardens, it sticks to the parchment paper ,so its hard to peel off. That is why in this updated version I removed the use of parchment paper. I hope this answers your questions.