We all know that roasted pumpkin seeds are delicious, but have you ever wondered if you enjoy the seeds from other varieties of winter squash? Today I’m going to show you how to make delicious & crispy roasted squash seeds, using any winter squash that you might have on hand. This should work with seeds from a pumpkin, butternut squash, acorn squash, or even spaghetti squash!
Benefits of Squash Seeds
The seeds found in winter squash are a great source of fiber and protein, and they have a pleasant, almost-nutty flavor.
Here’s what I love about them:
- A 1-ounce serving has over 8 grams of protein.
- They are high in antioxidants which may help to reduce inflammation.
- They are a great source of magnesium, which may help to control blood pressure levels and regulating blood sugar.
- They contain alpha-linolenic acid, which may help promote heart health.
Compared to other crunchy snacks, like potato chips or pretzels, they make a more nutrient-rich option, too!
How Do You Eat Squash Seeds?
You can eat squash seeds raw, but they are much more enjoyable when you roast them in the oven first.
The first time I made these at home, I tried coating them in a quick mixture of maple syrup, pumpkin pie spice, and salt, and then I roasted them in the oven until crisp. The result was crispy, but… dry.
So, if you’re like me and like to cook with minimal oil, keep in mind that a little bit of oil in this recipe is a must. It gives the seeds a little more of a buttery, melt-in-your-mouth texture, which is perfect for a crunchy snack!
How to Prepare the Seeds
If you’ve worked with fresh squash seeds before, you know that the process is kind of a pain, for how few seeds you end up with. For an average 2 pound butternut squash, I get about 1/4 cup of seeds in total.
Here’s what you’ll need to do:
- Use a spoon to scoop the centers out of the squash, then separate the seeds from the pulp. (This is slippery to work with, and it’s okay if a little bit of the pulp remains on the seeds.)
- Transfer the seeds to a fine mesh sieve, and rinse well to remove the slimy feel and excess pulp.
- Pour the wet seeds into a towel, cover them up, and press well several times to dry. The drier they get, the faster they will cook later.
- Transfer to a small bowl, and toss with olive oil and seasonings, then pour into a single layer on a baking sheet and roast until crisp.
Keep in mind that the seeds will crisp up as they cool, so it’s important to be patient. That way you won’t burn your fingers or your mouth, either!
How to Serve Squash Seeds
Roasted squash seeds make a great crunchy snack when you need one, but they also make a great topping on your favorite Fall recipes! Here’s a few things you can add them on top of:
- Instant Pot Butternut Squash Soup
- My Favorite Beet Salad
- Creamy Pumpkin Tomato Soup (so good!)
- Apple Walnut Salad
- Kale Quinoa Salad
- Pumpkin Oatmeal Muffins
- Paleo Pumpkin Spice Muffins
- Flourless Pumpkin Bars
However you serve them, I hope you’ll enjoy this easy recipe!
Here's how to roast squash seeds from your favorite winter squash, like Butternut, Acorn, and Spaghetti Squash. I love how crispy they get!
Preheat the oven to 350ºF and line a baking sheet with parchment paper for easy clean up. (It's not necessary, though, if you don't have it on hand.)
Remove any squash pulp from the seeds and transfer them to a fine mesh sieve. Rinse them well with water.
Transfer 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, pumpkin pie spice, and salt.
Pour the coated seeds on the prepared baking pan, and spread them out into a single layer. Roast for 18 to 20 minutes, until your kitchen begins to smell fragrant and they look a little more golden. The seeds won't be crunchy until they cool, so I recommend pulling them out of the oven by 20 minutes, regardless.
Cool completely on the pan, then serve them however you like! If there is any excess oil remaining on the seeds, you can pat them dry with a towel again to remove that. The rest of the seasoning will be baked on! Store the leftover seeds at room temperature for up to 48 hours, or keep them in the fridge for a longer shelf life, up to 2 weeks in an airtight container.
Squash Seed Nutrition (per tablespoon): Calories: 47, Fat: 4g, Carbohydrates: 2g, Protein: 1g
For a savory pumpkin seed, you can omit the coconut sugar, and simply use olive oil and salt. Or, use only 1 tablespoon of coconut sugar along with a dash of garlic powder, paprika, and salt for more of a “Chex Mix” flavor.
If you try this recipe, please leave a comment below letting me know how you like it! And if you make any modifications, I’d love to hear about those, too. We can all benefit from your experience!
Reader Feedback: Have you ever cooked your squash seeds before? Let me know what your favorite seasoning is!