When I get ready to carve our pumpkins into Jack O'Lanterns, I am always prepared with two bowls. One is for the yucky pumpkin guts, and one is for the delicious pumpkin seeds, which must be recovered from the ick.
It's a bit of a disgusting job. Slimy and wet. But well worth the effort. I reach in and pull out the seeds first if I can. It is generally easy to slide them out of the flesh. Otherwise, you can separate them manually after you scoop everything out together.
Once I'm done my carving, I take my bowl of pumpkin seeds and spread them out on a baking tray.
I spray the seeds with olive oil, then sprinkle liberally with salt, or whatever savoury seasoning I'm craving. For this batch I sprinkled half with salt and half with a chili-lime rub. Cajun seasoning works great too.
Mix them a bit to coat, then place in a 250F oven for about an hour.
They will come out crispy and tasty, and make a great, healthy snack, with lots of fibre and protein.
You can find more information on the nutritional values of pumpkin seeds from Nutrition and You.
Do you roast your pumpkin seeds? What flavours do you like to add?