Roasted Pumpkin with Seeds

Every October, my kitchen fills with the smell of roasted pumpkin, and I'm transported back to a farmer's market where I grabbed a beautiful medium pumpkin almost on impulse. That first attempt was messy—I had seeds everywhere—but something about the way the flesh turned golden and caramelized made it worth the cleanup. Now it's become my go-to when I need something warm, grounding, and honest on the table.

I made this for a dinner party on a chilly evening, and one friend asked for the recipe before dessert even arrived. She said it tasted like autumn in the best way, which made me realize this dish has a quiet kind of magic—it doesn't shout for attention, but people notice when it's missing.

Ingredients

• 1 medium pumpkin (about 1.2 kg / 2.5 lbs), halved, seeds reserved: Look for one that feels heavy for its size; the flesh should be dense and full of flavor, not watery.
• 3 tbsp olive oil (divided): Use a good quality oil—it becomes part of the taste here, not just a cooking medium.
• 1 tsp sea salt: It brings out the natural sweetness hiding in the pumpkin flesh.
• 1/2 tsp freshly ground black pepper: Fresh grinding makes all the difference in how the spices bloom.
• 1/2 tsp smoked paprika: This gives the seeds a subtle depth that regular paprika misses.
• 1/2 tsp ground cumin: A quiet spice that ties everything together with warmth.
• 2 tbsp chopped fresh parsley: A bright finish that cuts through the richness if you want it.
• 2 tbsp crumbled feta cheese (optional): The saltiness and tang make the pumpkin taste even more like itself.

Instructions

Heat your oven and prep your workspace:

Set the oven to 200°C (400°F) and line two baking trays with parchment paper—this prevents sticking and cleanup drama.

Clean and dry the seeds:

Scoop the seeds into a bowl of water and rinse gently with your fingers to remove the stringy pulp. Pat them completely dry with a kitchen towel; any moisture will make them steam instead of crisping.

Cut and oil the pumpkin:

Slice the pumpkin into 2 cm (3/4-inch) wedges and arrange them on one tray. Drizzle with 2 tbsp olive oil, season with half the salt and pepper, then toss everything until each piece glistens.

Spice the seeds:

Toss the dried seeds with the remaining olive oil, smoked paprika, cumin, and the rest of the salt and pepper. They should be lightly coated, not swimming in oil.

Roast both trays:

Put both trays in the oven at the same time. The pumpkin takes 30–35 minutes—turn the pieces halfway through—while the seeds only need 12–15 minutes, stirred halfway. You'll know they're done when both are golden and smell irresistible.

Finish and serve:

Transfer the warm pumpkin to a serving plate, scatter the crispy seeds on top, and add parsley and feta if you're using them. Serve while everything is still warm.

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There was a moment when my partner took a bite, closed their eyes, and said nothing for a few seconds—then asked if I could make this every week. That's when I knew this recipe had moved beyond a side dish into comfort food territory.

Flavor Variations Worth Trying

The base is forgiving and friendly to experimentation. A pinch of chili flakes wakes everything up if you want heat, while a drizzle of tahini mixed with yogurt pulls the dish toward the Middle East with an entirely different kind of satisfaction. I've also added a light dusting of za'atar before serving, which surprised me with how right it felt.

Pairing and Serving Ideas

This works beautifully as a vegetarian main with a crisp white wine or a light-bodied red alongside it. I've also served it at room temperature as part of a spread with other roasted vegetables, hummus, and flatbread—something about it works in any configuration. You could even crumble it into a grain bowl or use it as a base for a Buddha-style plate.

Swaps and Substitutions

Butternut squash does the job beautifully if you can't find a good pumpkin, though it's sweeter and more delicate—watch it so it doesn't overcook. The spices are a suggestion, not a rule; if you're out of cumin, a little coriander or even a touch of cinnamon can steer the whole dish in an interesting direction. These small changes keep the dish feeling personal and tied to what you have on hand.

• Delicata or acorn squash work if you prefer thinner-skinned varieties.
• Swap cumin for coriander or add a tiny pinch of cinnamon for a different mood.
• If feta isn't your thing, a scatter of toasted breadcrumbs or nuts adds a similar textural layer.

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This dish has become something I return to year after year, a small tradition that feels both simple and special. It's the kind of food that reminds you that the best meals don't need to be complicated.

Recipe Questions & Answers

→ How do I prepare the pumpkin for roasting?

Slice pumpkin into wedges about 2 cm thick, drizzle with olive oil, and season with salt and pepper before roasting until tender and golden.

→ How are the pumpkin seeds cooked?

Clean the seeds, toss them with olive oil and spices like smoked paprika and cumin, then roast separately until crisp and golden.

→ Can I substitute pumpkin with another vegetable?

Butternut squash works well as a substitute and yields similar texture and flavor when roasted similarly.

→ What garnishes complement the roasted pumpkin?

Fresh parsley adds brightness, while crumbled feta offers a creamy contrast; both enhance the overall dish.

→ What cooking tools are needed?

Sharp knife, baking trays lined with parchment paper, and mixing bowls are recommended for preparation and roasting.