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Most people know to save their pumpkin seeds for roasting, but what about the seeds from other squashes? I think they tend to get overlooked (possibly because there are less seeds inside to work with) and that’s why I’m sharing a recipe today specifically for roasted squash seeds.
I’ve been scooping the seeds from butternut squash, acorn squash, and spaghetti squash recently, so I’ve made a note below of how many seeds I usually get from each. From there, you can adjust the seasoning blend to fit your needs.
They make a healthy snack and bake in just about 20 minutes!
⭐⭐⭐⭐⭐ Featured Review
“These are absolutely addictive! I made them with the coconut sugar, pumpkin pie spice and salt. I was intending to share them with my husband…. but I ate them all myself. YUMMY! Crunchy and crazy good!” – Anne
Ingredients You’ll Need
- Squash Seeds. This recipe uses a smaller amount of seeds than a regular pumpkin seed recipe, because other varieties of squash will produce less. (See tips below for the amount you can expect from each squash.)
- Sugar. I use coconut sugar as a natural sweetener, but any granulated sugar will work. I did test this recipe with maple syrup, but it doesn’t cling to the seeds quite as well.
- Spices. Ground cinnamon or a pumpkin pie spice blend will give you a cozy, seasonal flavor. See the flavor variations below if you want more ideas.
- Salt. A crucial ingredient for boosting the flavor.
- Olive oil. Just a touch of olive oil will help prevent the seeds from burning as they roast.
Tips for working with Winter Squash Seeds
You can use this recipe with the seeds from practically any squash, such as pumpkins, spaghetti squash, kabocha, or even delicata squash. Just keep in mind that you’ll get a different amount of seeds from each variety, and the seed size can affect the final outcome.
Here’s what you can expect from each squash:
- Pie Pumpkin: Large seeds, about 3/4 cup per squash
- Spaghetti Squash: Large seeds, about 1/3 to 1/2 cup per squash
- Acorn Squash: Medium seeds, about 1/3 cup per squash
- Butternut Squash: Small seeds, about 1/4 cup per squash
- Delicata Squash: Small seeds, about 1/4 cup per squash
The smaller the seeds, the crispier they will turn out. So, while a butternut squash doesn’t produce a lot of seeds, I think they will give you the best overall texture when it comes to a roasted snack.
How To Roast Squash Seeds
Step 1:
Open the squash and use a spoon to scoop out the squash seeds. Remove as much pulp as possible, then place the seeds in a fine mesh strainer or colander, and rinse them well.
Transfer the seeds to a towel and pat them dry. It’s okay if they are not bone-dry for this recipe, but remove as much moisture as possible.
Step 2:
Transfer the clean seeds to a small bowl, and add the olive oil, sugar, and salt. Stir well, until the seeds are well coated.
Pour the seeds onto a rimmed baking sheet lined with parchment paper, and spread them out into a single layer. The seeds will tend to stick together, but try to spread them out as much as possible for the crispiest results.
Bake at 350ºF for 15 to 20 minutes, until the seeds look darker. You may hear them start to pop off the pan around the 12 to 13 minute mark, sounding a lot like popcorn! (But they usually need a few more minutes of cooking in order to really crisp up.)
Step 3:
Remove the pan from the oven and let the seeds cool completely on the pan. They will crisp up as they cool, and then you can break apart any clumps. They will stick together, thanks to the sugar mixture, almost like a homemade granola.
Serve the cooled seeds right away as a delicious snack. Or, you can transfer them to an airtight container and keep them chilled in the fridge. The seeds will start to become sticky if you leave them out at room temperature for too long, but they are not sticky if you keep them chilled.
Roasted squash seeds make an excellent topping for your favorite salad, and are also delicious on top of butternut squash soup or pumpkin soup.
Flavor Variations
- Savory Roasted Squash Seeds. Omit the coconut sugar in the recipe below, and roast the seeds with 2 teaspoons of olive oil, a 1/4 teaspoon of garlic powder, and the 1/8th teaspoon of salt.
- Spicy Squash Seeds. Add a pinch of cayenne pepper to the mix above. (A little goes a long way!)
- “Chex Mix” Seeds. Add a 1/4 teaspoon of garlic powder and paprika to the recipe below. The mix of savory and sweet seasonings can be hard to resist.
Roasted Squash Seeds
Ingredients
- ⅓ cup raw squash seeds
- 1 teaspoon extra-virgin olive oil
- 2 teaspoons coconut sugar
- ¼ teaspoon cinnamon (or pumpkin pie spice)
- ⅛ teaspoon fine sea salt
Instructions
- Preheat the oven to 350ºF and line a baking sheet with parchment paper to prevent the seeds from sticking to the pan.
- Remove any squash pulp from the seeds and transfer them to a fine mesh sieve. Rinse them well with water.
- Transfer the seeds to a towel and pat dry, removing as much moisture as you can. Add the dried seeds to a small bowl, and toss with the olive oil, coconut sugar, cinnamon or pumpkin pie spice, and salt.
- Pour the coated seeds on the prepared baking pan, and spread them out into a single layer. Roast for 10 minutes, then remove the pan and stir the seeds. The ones towards the edge of the pan will cook faster than the ones in the middle, so it's ideal if you can help them switch positions for more even cooking. Then return the pan to the oven and bake until the seeds smell like popcorn and look darker, about 5 to 10 more minutes. The seeds won't crisp up until they cool, so it's okay if they don't look crispy right away.
- Cool completely on the pan, then serve them as a snack or salad topping. If you're not going to use the seeds right away, store them in an airtight container in the fridge. They will start to become sticky if they sit out at room temperature for too long, but they stay crisp when you store them in the fridge. Leftovers can be stored for up to 1 week when chilled.
Notes
Nutrition
More Fall Recipes to Try
If you try this recipe, please leave a comment and star rating below to let me know how you like it!
I don’t know what I did wrong but these burnt to a crisp by 10 minutes in. I think the sugar caused it? All that work for nothing. 🙁
So sorry to hear that! Sugar does tend to burn faster than savory recipes, but usually that doesn’t happen for me until the 25 to 30 minute mark in a 350ºF oven. You might want to get an extra oven thermometer to make sure your oven temperature is correct? I keep two in my oven, to make sure I know what the exact temp is inside– mine is usually off by at least 25 degrees from what the oven’s screen will tell me.
Another good seasoning is cinnamon, cumin, sea salt, and a tbsp of maple syrup!
These are absolutely addictive! I made them with the coconut sugar, pumpkin pie spice and salt. I was intending to share them with my husband….but I ate them all myself. YUMMY! Crunchy and crazy good! Thanks for sharing the recipe — simple and easy to follow. I made them in my toaster over, which must run a bit hot. They got a bit more brown than they should have, but they were still fabulous. I’ll definitely be making these again. It’s just a shame that butternut squash doesn’t have more seeds!
I have always roasted pumpkin seeds but never acorn squash seeds. So delicious and not as fibrous as the pumpkin. I used Old Bay and olive oil and had a hard time not eating them all in one go. Would be great on top of salads.
Great post!
Will this recipe work for other winter squashes as well?
Are there any squashes that have seeds not suitable for eating/roasting?
Thank you.
I can’t think of a squash that wouldn’t have good seeds. This has worked for me with acorn, butternut, and pumpkin squash so far!
I just roasted a pumpkin to make pumpkin pie this week, and wasn’t sure what to do with the seeds, but I’m so glad I stumbled across this recipe. They are delicious! Love the combination of sweet and salt.
These roasted squash seeds are a great little snack that you can have whenever you want on the go and since they are paleo diet friendly and healthy you don’t need to watch yourself while indulging in these delights.