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Hi, my name’s Cheri and I’m an addict.

The first time I was introduced to roasted pumpkin seeds was when I lived in Phoenix in 2002. Wait, 2002? That was 12 years ago?!?! WTFFFFFFFFl;asdjfosidgj….yikes, time flies. 

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I was a preschool teacher at Sunrise Preschools in Chandler AZ. My co-teacher, crap, I can’t remember her name now but I can remember her face and her beautiful personality like this was yesterday, I feel like it starts with an H…. anyway we used to try to make fun things for the kids, and for Halloween, we got a bunch of pumpkins, dug out the insides, added olive oil and salt, roasted ’em in the school kitchen, and munched on them all together. Her and I and 20 cute little 4 year olds. I didn’t know anything about pumpkin seeds and became immediately obsessed. Great success.

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This way, I ate them with the shells on and really liked them. Plus that adds a ton of fiber, which is always a good thing. 

The following years, I would buy several pumpkins in season, just waiting for the day they come in season so I could slaughter them for their delicious seeds to roast up. I hereby apologize to all the slaughtered pumpkins. One time I did make soup out of the flesh and it turned out pretty good, even if you’re supposed to use the smaller ones for soups. Note to self do that again. I don’t like to waste food.

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Along that same line of thinking, every time I cut open a cantaloupe (aka muskmelon), I am saddeneed with throwing out all the insides. Figuring there must be a way to use it up, I just did the same with the cantaloupe seeds that I did with pumpkin seeds and lo and behold it TOTALLY WORKS. 

And the best part is, there are about a gazillion health benefits to these types of seeds, so you can’t really go wrong. Next time you use a cantaloupe, try it yourself! 

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Here are some notes that I gathered through the process:

  • The seeds, after roasting, are a bit harder to chew and swallow than pumpkin seeds so just make sure to chew throughly. Still super duper delicious though. 
  • You can sprinkle them on salad too; they’ll add a great crunch.
  • Try blending them in a smoothie (my friend Robin at KneadtoCook.com, taught me that trick), to use them raw and maintain all their nutrition. Roasting always lowers nutrition content, but definitely brings out more flavor. Your choice.
  • When you roast them on the high heat like I did, they pop like popcorn in the oven. Tent them with foil to prevent this.
  • Separating the seeds from the “netting” is a pain in the butt. And you don’t get a ton of seeds. But it’s worth it so deal with it.
  • You don’t need to remove every last bit of netting — it will just dry up in the oven and you won’t even notice it.
  • The seeds have tons of protein, fiber and nutrients/antioxidants/etc. Don’t just throw them out!

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How to Make Roasted Cantaloupe Seeds Video


How to Make Roasted Cantaloupe Seeds
Prep time
Cook time
Total time
Serves: 2-4
  • 1 cantaloupe
  • 1 teaspoon olive oil
  • ¼ teaspoon salt
  1. In a small bowl, cut the cantaloupe in half and scoop out the seeds. Squeeze and pick out the cantaloupe seeds from the fruit flesh "netting". Save the rest of the fruit for another recipe or just eat plain!
  2. In a small mesh colander, wash the seeds to remove any extra netting left behind. Return seeds to the small bowl.
  3. Preheat the oven to 425F. Add olive oil and salt and mix to combine. On a foil lined cookie sheet, spread out the seeds in a single layer. Roast for 10 minutes (checking every 3-5 minutes) until they are golden brown. If your seeds pop like popcorn, avoid this by covering with another piece of aluminum foil.