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Traeger Roasted Pumpkin Seeds

Fire up that pellet grill and get scooping out those pumpkins, we’re going to make the easiest Traeger Roasted Pumpkin Seeds you’ve ever tasted! Packed with protein, fiber, healthy fats, vitamins (like vitamin K and vitamin E), and minerals (such as magnesium, zinc, and iron), these are the perfect snack to reach for when you’re looking for some crunch without turning to chips or other less-than-ideal options. These are keto and low-carb and make a great protein-heavy snack to keep you on track!

Traeger Salt and Pepper Pumpkin Seeds

Traeger Roasted Pumpkin Seeds

Pumpkin seeds have always been a favorite snack of mine, but back in the day I only ever had them around Halloween. Not anymore! Whether you harvest your own seeds or pick some up from Amazon or another online retailer, get yourself some seeds and quick.

Whole pumpkin seeds are my favorite way to make this recipe. That includes the shell and the seed inside, and the shell is what contains most of the fiber. As long as the seeds you get are relatively small and you roast them for long enough, they’ll be nice and crunchy and delicious.

If you are harvesting your own seeds, make sure you’re getting pumpkins on the small side. You want the whole seeds to be small in order for them to stay nice and crunchy and delicious. The giant seeds from the big pumpkins tend to be tough and not ideal for making whole.

Speaking of whole versus shelled seeds, pumpkin seeds are basically impossible to shell on your own, so if you are dead set against eating the shells you can buy them pre-shelled. That’s why some of the pumpkin seeds that you see appear to be green instead of off-white, like those pictured here.

Is this recipe keto?

Yes! This recipe is keto / low-carb and high in protein and fiber too. I love this simple snack to keep my hunger at bay.

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Traeger Salt and Pepper Pumpkin Seeds

Keto Roasted Pumpkin Seeds shopping list

Wondering if you have to hit the store? Here’s the list of items you’ll need to make this recipe. For specific amounts, please refer to the printable recipe card at the bottom of the post.

  • Raw whole pumpkin seeds
  • Avocado oil
  • Salt
  • Pepper

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Traeger Salt and Pepper Pumpkin Seeds

How to make Roasted Pumpkin Seeds

This is just the overview so you can see what you’re actually getting into here. When you are cooking, you’ll want to use the full recipe at the bottom of the page.



Fire up the grill and let it preheat to 375°F.



Prep your seeds by tossing them in oil and placing on a parchment-lined baking sheet. Sprinkle with salt and pepper.



Put the tray into the grill and roast! Toss the tray after about 3-5 minutes, and start checking for the crispiness level at around minute 7-8.

It could take (a lot) longer to get them where you need them to be, but really depends on how much moisture your pumpkin seeds retain. If they are harvested fresh, it’ll definitely take longer than if you buy them from somewhere like Amazon, where they are already mostly dried.



Once the seeds are a toasty as you like them, remove from the grill and let them cool before enjoying.



Store the roasted pumpkin seeds in an airtight container for a week or two, if they last that long!

Try our Smoked Tingly Salt Pumpkin Seeds too!

Traeger Salt and Pepper Pumpkin Seeds

Roasted Pumpkin Seeds FAQ

What’s the best way to store leftovers?

Simple is best. We toss these in a freezer baggie and keep them in the cupboard. Any airtight container will work though, if you prefer to avoid plastic.

Sure! The sky is the limit here. Do you have a favorite rub or seasoning blend? Give it a try on some of these easy roasted pumpkin seeds! Nashville Hot Chicken could be interesting, so would Cajun, or this Pizza Cheese blend.

Turn that pumpkin into a Traeger Pumpkin Pie!

Traeger Salt and Pepper Pumpkin Seeds
Traeger Salt and Pepper Pumpkin Seeds

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Traeger Salt and Pepper Pumpkin Seeds
Yield: 6 servings

Traeger Salt and Pepper Pumpkin Seeds

Traeger Salt and Pepper Pumpkin Seeds

Make these simple salt and pepper pumpkin seeds on the Traeger for a crunchy, salty snack anytime you want!

Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes


  • 3 cups raw whole pumpkin seeds
  • 2 tablespoons avocado oil
  • 1 teaspoon salt
  • 1/2 teaspoon pepper


  1. Preheat your Traeger to 375°F.
  2. Toss the pumpkin seeds in the olive oil and lay them out on a large parchment-lined baking sheet in a single layer.
  3. Sprinkle with the salt and pepper.
  4. Roast the seeds in the Traeger for 7-10 minutes, shaking halfway through. Give one a taste and continue cooking until they are as crispy as you prefer.

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Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 184Total Fat: 11gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 9gCholesterol: 0mgSodium: 358mgCarbohydrates: 17gFiber: 6gSugar: 0gProtein: 6g

Nutrition data provided here is only an estimate.

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Nicole Johnson

Nicole Johnson, a self-taught expert in grilling and outdoor cooking, launched Or Whatever You Do in 2010. Her blog, renowned for its comprehensive and creative outdoor cooking recipes, has garnered a vast audience of millions. Nicole's hands-on experience and passion for grilling shine through her work. Her husband, Jeremiah Johnson, also plays a pivotal role in recipe development, adding his culinary flair to the mix. Together, they form a dynamic duo, offering a rich and varied outdoor cooking experience to their followers.

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