Roasted Squash Seeds

It's pumpkin and squash season, and that means it's time to enjoy roasted squash seeds too! While most people are used to roasted pumpkin seeds, you can roast any winter squash seed. They're a delicious Fall-time treat and well worth the little bit of effort needed. Not only are squash seeds delicious, but they're loaded with protein, fiber, and heart-healthy fats. They make a great snack or crunchy addition to soups and salads.

I make my roasted squash seeds a bit differently then most people do. I soak them before roasting. Soaking reduces the phytic acid that is in the seed, and makes the vitamins they contain more available to our bodies, as well as helping the seeds toast up crisp.

Roasted Squash Seeds


1 squash (pumpkin, butternut, spaghetti, any squash will do)
1 cup water
1 teaspoon sea salt
Pure olive oil
Sea salt to taste (or a combination of your favorite seasonings)


Cut open a fresh squash (I used spaghetti squash this time) and remove the seeds and stringy pulp with a metal spoon.
Place seeds in a colander and rinse them under cool, running water, using your fingers to remove most of the stringy pulp attached to them. (You don't have to get every last string off, just the majority of it)
Place seeds in a bowl, along with enough water to cover them well, and salt. Cover with a dish towel and allow to soak for 24 hours.
After soaking, drain the seeds in a strainer and finish removing any pulp that is left with cool, running water.
Spread the seeds out on a paper towel and allow to dry for a couple of hours.
Once dry, place seeds in a bowl and add the olive oil and salt to taste. I use 1 teaspoon of olive oil and 1/8 teaspoon of salt, per 1/3 cup of seeds. Toss well to coat.
Spread the seeds out on a parchment paper lined baking sheet, making sure they are separated, and roast them in a preheated 300 degree F (150C) oven for 10 to 15 minutes, stirring halfway through the cooking time. *See Note Below*
Once browned to your liking, remove from oven and allow to cool on the baking sheet. They’ll become crunchier as they cool.

  • At the 10 minute mark of roasting the seeds, listen closely. You may hear a few seeds “pop” like popcorn. Once you hear them popping keep a close eye on them, they can burn quickly if your not careful at this stage.
  • Roasted squash seeds can stay fresh stored in an air-tight container, for up to 1 week.

Shared with these fun Blog Parties

No comments:

Post a Comment

Thank you so much for taking the time to read my blog and leave a comment. I love reading what you thought about the post, if you made one of the recipes, or suggestions on what you would like to see in the future.