Roasted Squash Seeds

Roasted Squash Seeds are an easy & delicious snack! You can use this recipe for butternut squash, acorn squash, or any other winter squash seeds you have on hand. 

Why You’ll Love Them

They’re delicious. These seeds are lightly sweet and salty. When you serve them as an appetizer, it’s hard not to stop snacking on them!

They’re easy to customize. You can follow the base recipe below and add any extra spices you love. For a “Chex mix” type flavor, you can add a pinch of garlic powder and paprika, or try adding cinnamon or ground ginger for a comforting Fall treat. 

They’re nourishing. Squash seeds contain magnesium and essential fatty acids, and they add a great crunch to salads and soups. 

They help reduce waste. If you normally toss your squash seeds after cutting open a winter squash, this is a great way to turn them into a healthy snack, instead!

Ingredients You’ll Need

What do you need for roasted squash seeds? 

• Squash seeds from a winter squash
• Extra-virgin olive oil
• Coconut sugar (or brown sugar)
• Salt

You can add any additional spices that you like to this mix, such as chili powder, rosemary, nutmeg, or black pepper. Feel free to get creative! 

The sweet & salty ratio is already perfect, so you can add a sweet or savory spice to this recipe with delicious results. 

Tips for 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.

Be sure to check out my Roasted Pumpkin Seeds tutorial, if you want to try an extra trick for roasting large seeds that are tender on the inside, and crispy on the outside.

How To Roast Squash Seeds

1. Clean the seeds. 

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. 

2. Bake.

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.)

3. Cool & Enjoy!

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. 

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.

Looking for more squash recipes? Try Roasted Butternut Squash, Stuffed Spaghetti Squash, Stuffed Acorn Squash, or Curried Butternut Squash Soup.

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!

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Reader Feedback: Have you ever cooked your squash seeds before? Let me know what your favorite seasoning is!