Preheat oven to 400°. If needed, cut a thin slice from bases of pumpkins so they sit flat. Set on a rimmed baking sheet, rub with a little oil, then sprinkle with salt and pepper. Bake until tender when pierced, 40 to 45 minutes.
Cut off lids about 2 in. wide. Carefully scrape out seeds with a small spoon, keeping walls and bases intact. If you accidentally get a hole in the pumpkin, line it with a piece of foil.
Note: Nutritional analysis is per pumpkin.