Roasted Squash Seeds (With Variations)

Roasted squash seeds

The Spruce 

Prep: 10 mins
Cook: 20 mins
Total: 30 mins
Servings: 6 servings
Nutrition Facts (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 as you would peanuts or chips. You may be familiar with roasted pumpkin seeds, but when a recipe calls for any other kind of winter squash, be sure to save and roast the seeds for a nutritious treat. Some favorites include roasted seeds from spaghetti squash, acorn, buttercup, butternut, turban, Hubbard, kabocha, and Delicata squash.

Enjoy these simply salted roasted seeds or try spicing them in various ways. This easy-to-make snack will soon be a favorite for everyone in your family. 


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

Steps to Make It

  1. Gather the ingredients.

    Ingredients for roasted squash seeds
    The Spruce 
  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 them 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 still clinging to the seeds.

    Rinse seeds
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  5. Once clean, spread the seeds 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 seeds in even layer
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  6. Preheat the oven to 275 F. 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 a baking sheet
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  7. Place in the oven and bake for 15 to 20 minutes or until seeds are golden brown.

    Baked seeds
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  8. 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 to loosen seeds
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  9. Serve the seeds warm or at room temperature. Enjoy.


  • Roasted squash seeds are great for eating by the handful and are perfect toppings for salads or soups, too.

How to Store Roasted Squash Seeds

  • Save any roasted squash seeds in an airtight container for several days. They are safe to store at room temperature.

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 chile 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 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 nutrients more available for absorption.

Are All Squash Seeds Edible?

Yes, all squash seeds are edible, just like pumpkin seeds (which are also a variety of squash). Enjoy these delicious nutty-flavored seeds.