Roasted squash seeds are fun and super easy to prepare. They make a satisfyingly crunchy healthy snack or perfect garnish. Learn how to make crispy and delicious roasted squash seeds using this simple step-by-step method.
Perhaps you’ve roasted pumpkin seeds, but did you know that seeds from any edible winter squash can make a perfect snack?
Aside from having a delicious, nutty taste, squash seeds are a great source of fiber and vitamin C.
And squash seeds can be so much more than just a crunchy snack. They can be used in a variety of ways to add texture to or garnish all kinds of dishes.
So next time you are cooking with squash, reduce food waste and roast those seeds!
What squash seeds are edible?
All varieties of winter squashes and pumpkins are in the Curbitacea family and technically have edible seeds.
Some types of squash seeds roast better than others, however.
In my experience smaller seeds like those from butternut squash, acorn squash, and delicata tend to be the best for roasting.
Roasting Squash Seeds vs Pumpkin Seeds
Pumpkin is a member of the Cucurbita pepo genus, and by definition a squash.
The main difference in their seeds is that pumpkin seeds, especially from carving pumpkins, tend to be much larger and more fibrous than squash seeds.
You can roast pumpkin seeds in the same way using the steps below, you just might need to add some additional cooking time in the oven to get the seeds to crisp up.
Also pumpkins carry a lot of seeds, so increase the amount of oil and seasonings used in this recipe accordingly. You might need to use two separate baking sheets to ensure the seeds are spread out in an even layer.
Finally, if you find pumpkin seeds to be too woody you can always remove the outer shell (I generally just accomplish this with my teeth).
How To Roast Squash Seeds (Step-by-step)
Step 1: Clean the seeds
After scooping the seeds out of the squash, you’ll need to clean the seeds of any stringy membrane (yes, I know this is a gross word but it is the only way to describe it).
The easiest way I’ve found to do this is place them in a large bowl of cold water.
Stir the bowl, using your hand to break up any large clumps, then allow the seeds to soak for a few minutes.
The seeds will float to the top of the bowl while most of the membrane sinks to the bottom.
Step 2: Dry the seeds well
Skim the now clean squash seeds out of the bowl and spread them out in a single layer on a clean kitchen towel or paper towels.
Note that the seeds don’t have to be perfectly clean, a few strings here and there is totally fine.
Pat them dry to remove as much excess water as possible. This is an important step because wet seeds won’t get crispy!
Step 3: Season the squash seeds
Transfer the dry seeds to a small bowl, then toss with a little olive oil (or coconut oil), sea salt and black pepper.
Now’s also the time to spice things up if desired. See below for some additional seasoning suggestions!
Step 4: Roast the seeds, stirring occasionally
Spread the seeds out in an even layer on a sheet pan lined with parchment paper.
Roast the seeds in a 325 degree preheated oven for 20-25 minutes, occasionally giving them a stir, until they are golden brown and crispy.
As they roast, you might start to hear a popping sound. This is a normal and means that they are almost ready.
Step 5: Eat and Store
Eat the roasted seeds right away or allow them to cool and store them an airtight container for up to two weeks.
A small mason jar with a fresh canning lid works great for longer storage.
How to Serve Roasted Squash Seeds
Aside from just being a delicious snack, roasted squash seeds make a great garnish for soups or a crunchy addition to salads.
Sprinkle them on yogurt or add them as a topping to baked goods for a little texture.
Toss the seeds in your favorite trail mix.
The bottom line is that you can pretty much use them in any squash recipe that you enjoy.
For a little inspiration, here are some recipes using roasted squash seeds:
Seasoning Variations
While squash seeds are tasty enough just with a little salt and pepper, you can add your favorite seasoning or spice blends to the party.
A few suggestions are:
- Garlic and Herb: 1/2 teaspoon garlic powder + 1 teaspoon all-purpose herb seasoning
- Sweet and Spicy: 1 tablespoon maple syrup + 1/4 teaspoon cayenne pepper
- Southwest Style: 1/2 teaspoon chili powder + 1/2 teaspoon cumin
- Curried: 1 teaspoon curry powder + 1/2 teaspoon turmeric
- Super Savory Version: 1 teaspoon low sodium soy sauce (or coconut aminos) + 1/2 teaspoon dried mushroom powder
There’s really no limit to the spice combinations one can use. Have fun experimenting with your favorites!
More Squash Recipes
- Chicken Sausage Stuffed Acorn Squash with Fried Sage
- Miso Pumpkin Soup with Oyster Mushrooms
- Spaghetti Squash with Chicken Marinara
- Maple Roasted Honeynut Squash
Roasted Squash Seeds
Ingredients
- 1/2 cup squash seeds from roughly 3-4 pounds of squash
- 1 teaspoon extra virgin olive oil
- 1/2 teaspoon fine sea salt
- 1/4 teaspoon freshly ground black pepper
Instructions
- Preheat the oven to 325°F.
- Clean the squash seeds by placing them in a large bowl of cold water. Gently stir, using your hand to break up any large clumps. Skim the seeds from the top of the bowl and place on power towels or clean kitchen towel. Pat dry.
- Transfer the dried seeds to a small bowl. Add the olive oil, sea salt, and pepper and toss well until the seeds are evenly coated.
- Spread the seeds out in a single layer on a baking sheet lined with parchment paper. Transfer the baking sheet to the oven and roast for 20-25 minutes, stirring occasionally, until the seeds are crunchy and golden brown.
- Allow the seeds to cool slightly, them serve immediately or store in an airtight container for up to to weeks.
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