Roasted butternut squash seeds are a delicious salty and crunchy snack. They’re so quick and easy to make with just 3 ingredients. You can change up the flavors by adding different herbs and spices.
Now it’s time for all the delicious fall squashes and the yummy fall dishes we can make from them. When you’re making butternut squash soup or roasting spaghetti squash don’t throw those seeds away!
Did you know you can roast seeds from squashes other than pumpkins? The first time I heard about this it blew my mind! I had been throwing out the seeds for years. Think of all those missed opportunities to enjoy those delicious, savory seeds.
Now you know to save those seeds, and here is the perfect recipe to roast them. You can use this recipe with other types of squash seeds – acorn, spaghetti, pumpkin. They’re so easy to make and they’re vegan, vegetarian, paleo, and gluten-free!
Ingredients & Substitutions
- Butternut squash: You can use different types of squash as well, like acorn or spaghetti.
- Olive oil: Other oils like coconut or avocado oil would be just fine.
- Salt: For seasoning.
How to roast squash seeds
- Preheat the oven to 350°F.
- Cut the squash in half. Using a large spoon, scoop the seeds and pulp from the center cavity of the squash.
- Separate the seeds from the stringy pulp and discard the pulp.
- Clean the seeds by putting them in a strainer and run them under water. Swish them around with your fingers and pull out any strings or bits of pulp. Don’t worry if there’s still a little bit of pulp attached to the seeds (see photo above). It won’t make a difference when you’re roasting the seeds.
- Spread seeds out on a paper towel or kitchen towel to dry. The seeds probably will stick to the towel and that’s fine, just peel them off.
- Transfer the seeds onto a baking sheet lined with parchment or a Silpat baking mat and drizzle with oil. Toss to coat and then sprinkle the seeds with salt.
- Spread them out in a single layer on the baking sheet so they cook evenly.
- Bake for 15-20 minutes or until the seeds turn a golden brown.
Uses for Roasted Butternut Squash Seeds
- Sprinkle on top of my roasted butternut squash soup with rosemary and roasted garlic.
- Enjoy them as a healthy, crunchy snack instead of chips or crackers.
- Add them to a salad for some crunch.
- Sprinkle them on avocado toast or egg butter on toast.
- Try adding seasonings to the squash seeds like cayenne, paprika, garlic, cinnamon, or curry powder.
Can I Roast Other Squash Seeds?
Yes! You can also roast spaghetti squash seeds, acorn squash seeds and of course, pumpkin seeds. You would use the same roasting technique, however the cooking time may vary depending on the size of the seeds.
Are Roasted Squash Seeds Good for You?
Yes, squash seeds are good for you and a healthy snack option, especially when compared to chips or crackers. One cup (64g) of squash seeds has 285 calories and 12g of fat with only 2.3g of saturated fat. They’re an excellent source of protein and fiber. They’re high in magnesium and zinc which may help boost your immune system, regulate your blood sugar levels, and may improve your sleep quality.
How Long Do Roasted Butternut Squash Seeds Last?
Once the seeds have completely cooled, store them at room temperature in an air-tight container for about 1 week.
Roasted Butternut Squash Seeds
- 1 large butternut squash
- 1 tsp olive oil
- salt, to taste
- Preheat oven to 350°F.
- Slice squash in half. Using a spoon, scrape out seeds and pulp from squash.
- Separate seeds and pulp and put seeds in a strainer or colander. Rinse seeds under running water and remove any remaining pulp.
- Spread seeds out on a paper towel or clean kitchen towel and let them dry.
- Once dry, transfer seeds to a baking sheet. Drizzle olive oil on to seeds and toss to coat.
- Spread seeds out in a single layer on the baking sheet. Sprinkle with salt.
- Bake for 15-20 minutes, until golden brown. The roasting time may vary depending on the size of the seeds, so check on the seeds after 10 minutes.
- Remove from the oven and let cool about 5 minutes. Taste and add more salt if needed.