Roasted Squash Seeds (With Variations)

Roasted squash seeds

The Spruce 

Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Servings: 6 servings
Nutritional Guidelines (per serving)
51 Calories
4g Fat
4g Carbs
0g Protein
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Nutrition Facts
Servings: 6
Amount per serving
Calories 51
% Daily Value*
Total Fat 4g 5%
Saturated Fat 1g 3%
Cholesterol 0mg 0%
Sodium 1164mg 51%
Total Carbohydrate 4g 1%
Dietary Fiber 1g 3%
Protein 0g
Calcium 18mg 1%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
(Nutrition information is calculated using an ingredient database and should be considered an estimate.)

Roasted seeds are a popular snack in the Middle East. Think of eating them like peanuts or chips. When you are enjoying any winter squash, be sure to save and roast the seeds for a nutritious treat. You may be more familiar with roasted pumpkin seeds, which are simply another kind of winter squash. You can roast seeds from spaghetti squash, acorn, buttercup, butternut, turban, Hubbard, kabocha, or delicata squash.

You can enjoy these simply salted roasted seeds or spice them in various ways. You'll soon discover that this easy-to-make snack is a favorite for everyone in your family. 


  • 1 1/2 cups squash seeds (raw, any winter squash variety)
  • 1 3/4 tablespoons butter (melted, or olive oil)
  • 1 tablespoon salt

Steps to Make It

  1. Gather the ingredients.

    Ingredients for roasted squash seeds
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  2. Cut the squash in half lengthwise.

    Cut the squash in half
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  3. Gather seeds from squash, separating them from the stringy flesh, and place in a colander.

    Gather seeds from squash
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  4. Rinse the seeds thoroughly in a colander and pick away any excess squash flesh that is still clinging to the seeds.

    Rinse seeds
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  5. Once clean, spread out in an even layer on a clean kitchen towel or paper towels and allow them to dry. Seeds can be patted dry, but they roast much better when they are completely dry. This is a good step to reach before you continue to prepare the main flesh of your squash in whatever recipe you prefer. The seeds can be allowed to dry for 30 minutes to several hours before you go on to the roasting step.

    Spread in even layer
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  6. Preheat oven to 275 F.

  7. Toss the dry squash seeds with salt and butter and place in a single layer onto a cookie sheet lined with aluminum foil or parchment paper.

    Seeds on baking sheet
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  8. Place in oven and bake for 15 to 20 minutes or until seeds are golden brown.

    Bake seeds
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  9. When you remove them from the oven, agitate the pan a bit to loosen them. Allow them to cool for 5 to 10 minutes before serving as they will become crisper as they cool.

    Shake the pan
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  10. Serve the seeds warm or at room temperature. Save any roasted squash seeds in an air-tight container for several days. They are safe to store at room temperature.

  11. Enjoy!

Recipe Variations

  • You can use seasoned salts, such as garlic salt or onion salt, in place of regular salt. You can add black pepper, cayenne, cumin, curry powder, smoked paprika, or chili flakes for more spice. Try different dried herbs such as rosemary or oregano. When adding spices, it is best to roast the seeds on parchment paper in order to help prevent burning the spices.
  • You can also soak the seeds overnight in salt water or boil them for 10 minutes in salt water before roasting them. This can result in crunchier seeds and may make their nutrients more available for absorption.