Vegan Garlic Parmesan Roasted Pumpkin Seeds

Crunchy, savory, and dairy-free — these Vegan Garlic Parmesan Roasted Pumpkin Seeds are the ultimate crunchy snack! Made with olive oil, garlic, nutritional yeast, smoked paprika, salt, and dried parsley, they’re flavorful, easy to make, and perfect for snacking, or topping on soups and salads.

We had lots of very large pumpkins this fall after visiting the pumpkin farm. I wish I would have gotten a photo, but they had a deal where you could take home as many pumpkins as you could carry for just $20! So of course my overachiever (super fit 💪🏻😉) hubby was determined to pile them on! We got 6 very large pumpkins, so that meant lots of carving, and lots of pumpkin seed roasting! First I made Everything Bagel Roasted Pumpkin Seeds, and then I had the idea to make a garlic parmesan flavor. And boy, these don’t disappoint! They’re crunchy, full of cheesy garlic goodness, and completely dairy-free. Made with simple ingredients, they’re a delicious way to use up those pumpkin seeds after carving.

Why You’ll Love This Recipe

• Crispy and flavorful: The garlic and nutritional yeast bake into a perfectly golden, crunchy coating.
• Simple ingredients: Made with minimal ingredients and ready in about 30 minutes.
• Naturally vegan and gluten-free: No dairy or animal products, yet rich in flavor.
• Versatile snack: Enjoy them on their own or sprinkled over soups, salads, or pasta for an extra crunch.

Ingredients

Each ingredient plays a role in making these roasted pumpkin seeds irresistible:

Pumpkin Seeds: The base of this snack — crunchy, nutrient-rich, and perfectly toasty when roasted.

Olive Oil: Helps the seasonings stick while creating a golden, crisp texture.

Nutritional Yeast: Adds that classic cheesy, savory flavor without dairy. You can purchase nutritional yeast at most grocery stores or on Amazon.

Garlic Powder: Garlic powder provides bold flavor and enhances the parmesan-like notes.

Onion Powder: Adds another layer of flavor to the seasoning mix. Here is the onion powder I used.

Salt: Brings out the natural flavors and complements the garlic parmesan coating. I like to use Himalayan pink salt.

Dried Parsley: Adds freshness, a pop of color, and that subtle herbiness you see in garlic Parmesan flavored dishes. I used partially dried parsley I got at my local supermarket, but you can also use fully dried parsley.

Smoked Paprika : For a touch of smokiness. I like this one.

Products Used In This Recipe

How to Make Vegan Garlic Parmesan Roasted Pumpkin Seeds

Preheat the oven to 325°F (165°C) and line a baking sheet with parchment paper. Clean and dry the pumpkin seeds thoroughly — removing any pulp. This ensures they roast evenly.

In a small bowl combine nutritional yeast, garlic powder, onion powder, smoked paprika, salt, and parsley. In a large bowl add the pumpkin seeds and olive oil. Toss to coat the seeds in the oil and then add the seasoning mix. Toss the pumpkin seeds to coat the seeds evenly in the spice mixture.

Spread the seeds in a single layer on the prepared baking sheet. Bake for 25–30 minutes, stirring once or twice, until golden and crisp.

Remove from the oven and sprinkle with any additional spices while warm. Allow them to cool and enjoy! Store in an airtight container.

Tips for Perfectly Crisp Seeds

• Dry thoroughly: Moisture prevents crisping, so blot the seeds well before seasoning. I rinse my seeds the night before and then spread them out on a baking sheet to dry overnight.
• Don’t overcrowd: Spread the seeds in a single layer to ensure even roasting.
• Cover: covering allows the seeds to remain crunchy.

Storage

Store cooled seeds in an airtight container at room temperature for up to 2 weeks. For longer storage, refrigerate them to maintain crispness.

Serving Ideas

• Enjoy as a high-protein, grab-and-go snack.
• Sprinkle over creamy soups like butternut squash soup or tomato soup.
• Add crunch to salads or grain bowls.
• Use as a topping for avocado toast or pasta.

✨ Warning! These are highly addictive! 😜

Ingredient Substitutions

• Oil: Swap olive oil for avocado oil, melted coconut oil, or even vegan butter.
• Parsley: Substitute with dried basil or Italian seasoning for a different herb profile.

FAQs

Can I use store-bought pumpkin seeds?
Yes, just make sure they’re whole, raw and unsalted so you can control the flavor and salt level. These are a good option.

Can I make them in an air fryer?
Sure! I haven’t tried to make them in an air fryer, but they should work. Air fry at 325°F for about 15–18 minutes, shaking the basket halfway through.

Are pumpkin seeds healthy?
Yes — they’re rich in magnesium, zinc, and healthy fats, making them a great plant-based protein snack.

Can I double the batch?
Definitely. Just use two baking sheets to avoid overcrowding and ensure even roasting.

If you make these Vegan Garlic Parmesan Roasted Pumpkin Seeds, don’t forget to leave a comment below as well as giving this recipe a five ⭐️⭐️⭐️⭐️⭐️  rating! Tag me on Instagram, Facebook, or Pinterest if you make them- I’d love to see yours! 🧡🎃✨

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