Roasted Squash Seeds (Crispy & Delicious!)

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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!

roasted squash seeds in a white bowl

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:

Compared to other crunchy snacks, like potato chips or pretzels, they make a more nutrient-rich option, too!

plain and seasoned squash seeds

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!

rinsed butternut squash seeds drying on a towel

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!

before and after roasted squash seeds

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:

However you serve them, I hope you’ll enjoy this easy recipe!

finished roasted butternut squash seeds

roasted squash seeds in a white bowl
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Roasted Squash Seeds (Crispy & Delicious!)

Here's how to roast squash seeds from your favorite winter squash, like Butternut, Acorn, and Spaghetti Squash. I love how crispy they get!
Course Side Dish
Cuisine gluten-free
Keyword roasted squash seeds
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 4 tablespoons
Calories 46.99kcal


  • 1/4 cup raw squash seeds (from winter squash like Butternut, Pumpkin, or Acorn)
  • 2 teaspoons extra-virgin olive oil
  • 2 teaspoons coconut sugar (or similar granulated sugar)
  • 1/4 teaspoon pumpkin pie spice (or just cinnamon)
  • 1/8 teaspoon fine sea salt


  • 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.


Nutrition information is for roughly 1 tablespoon of roasted seeds. This information is automatically calculated, and is just an estimate, not a guarantee.
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.


Calories: 46.99kcal | Carbohydrates: 2.25g | Protein: 1.22g | Fat: 3.98g | Saturated Fat: 0.63g | Sodium: 76.98mg | Potassium: 32.36mg | Fiber: 0.24g | Sugar: 1.37g | Iron: 0.35mg


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!

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Veronica L @ Sharktank

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.


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.


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.

    Megan Gilmore

    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 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.


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!

Brandy Thompson

Another good seasoning is cinnamon, cumin, sea salt, and a tbsp of maple syrup!

Lisa Wittmier

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. 🙁

    Megan Gilmore

    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.

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