Don’t toss those seeds! Roasted Butternut Squash Seeds are a crunchy, nutritious snack that turns kitchen scraps into something delicious. With just a bit of oil and your favorite seasonings, these seeds roast up golden brown and crispy, perfect for snacking or using as a savory garnish for soups, salads, or roasted veggies.

Why You’ll Love This Recipe

This simple recipe is a great way to reduce waste and add a healthy, protein-rich snack to your day. Roasted butternut squash seeds are easy to make, totally customizable, and satisfyingly crunchy. They’re oven-baked or air-fried in minutes, with just a few ingredients and endless seasoning possibilities—from salty and savory to spicy or herby.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Seeds from 1 butternut squash

• 1–3 teaspoons olive oil

• Kosher or sea salt, to taste

• Optional seasonings: garlic powder, onion powder, fajita seasoning, smoked paprika, or cayenne

Directions

1. Preheat Oven:
   Preheat your oven to 400°F (200°C) and have a baking sheet ready.

2. Prepare the Seeds:
   Cut the butternut squash in half vertically and scoop out the seeds. Place the seeds in a bowl of water and rub with your hands to separate them from the stringy pulp.
   Rinse well and dry thoroughly using a clean towel or paper towels. The drier the seeds, the crispier they’ll roast.

3. Season the Seeds:
   Toss the seeds with 1 teaspoon of olive oil and your preferred amount of salt and optional seasonings. Use up to 3 teaspoons of oil if you have a larger amount of seeds.

4. Bake:
   Spread the seeds in a single layer on a baking sheet. Bake for 8 minutes, stir, then bake another 5–8 minutes or until golden brown and crispy.

5. Cool and Serve:
   Let the seeds cool completely before eating. They will continue to crisp up as they cool.

Alternative Air Fryer Method:
Place seeds in your air fryer basket and cook at 400°F for 5–8 minutes, shaking halfway through.

Servings and timing

Servings: 2
Prep time: 20 minutes
Cook time: 15 minutes
Total time: 35 minutes

Variations

• Sweet & Spicy: Toss with maple syrup, cinnamon, and cayenne for a bold twist.

• Cheesy Flavor: Add a sprinkle of nutritional yeast after baking for a vegan cheesy flavor.

• Zesty Lime: Combine lime zest and chili powder for a tangy, spicy snack.

• Ranch Style: Use dried dill, garlic powder, and onion powder for ranch-inspired seeds.

• Smoky BBQ: Add smoked paprika, cumin, and a touch of brown sugar for barbecue flavor.

Storage/Reheating

Store cooled seeds in an airtight container at room temperature for up to 1 week.
To restore crispness after a few days, reheat them in a 300°F oven for 3–5 minutes.
Avoid refrigerating, as moisture may make the seeds soggy.

FAQs

Can I use the seeds from other types of squash?

Yes! Pumpkin, acorn squash, and delicata squash seeds all work well with the same roasting method.

Do I need to peel the seeds before roasting?

No, the shells are edible and become crispy when roasted.

Why didn’t my seeds get crispy?

If your seeds weren’t completely dry before roasting, they may steam instead of crisping. Make sure to dry thoroughly and avoid overcrowding the pan.

Can I soak the seeds first?

You can soak them in salted water for a few hours for added flavor, but it’s not required for this recipe.

Are roasted squash seeds healthy?

Yes, they’re rich in healthy fats, plant-based protein, fiber, and important minerals like magnesium and zinc.

Can I eat the whole roasted seed?

Yes, the entire roasted seed is edible—no need to crack them open like sunflower seeds.

Can I freeze roasted seeds?

Freezing is not recommended, as it can make them lose their crunch.

How do I get rid of the stringy pulp easily?

Soaking the seeds in a bowl of water helps loosen the pulp, making it easier to remove by hand.

What’s the best oil to use?

Olive oil adds a rich flavor, but avocado oil, sunflower oil, or even melted coconut oil can also be used.

Are these good for kids?

Yes! They make a nutritious, fun-to-eat snack that kids can help make too.

Conclusion

Roasted Butternut Squash Seeds are a tasty, eco-friendly snack that turns a simple kitchen scrap into something special. Whether you’re snacking by the handful or sprinkling them over your favorite fall dishes, these crispy seeds add a nutritious crunch and tons of flavor. Easy to make and endlessly customizable, they’re a perfect addition to your seasonal kitchen routine.

Roasted Butternut Squash Seeds

Roasted Butternut Squash Seeds are a satisfying, crispy snack that transforms kitchen scraps into a healthy and flavorful treat. Simple to make and totally customizable, these golden roasted seeds are great on their own or used as a crunchy topping for soups, salads, and grain bowls. The next time you’re cooking with butternut squash, don’t throw the seeds away—roast them instead!

Why You’ll Love This Recipe

This recipe is a win-win: it reduces food waste and gives you a delicious, nutrient-dense snack. Butternut squash seeds roast up beautifully with just a bit of oil and your favorite seasonings. They’re naturally gluten-free, vegan, and high in healthy fats and plant-based protein. Best of all, you only need about 30 minutes and a baking sheet to make them.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Seeds from 1 butternut squash

• 1–3 teaspoons olive oil

• Kosher or sea salt, to taste

• Optional seasonings: garlic powder, onion powder, fajita seasoning, smoked paprika, chili powder, or cumin

Directions

1. Preheat Oven:
   Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper or foil for easy cleanup.

2. Clean the Seeds:
   If not already done, slice the butternut squash in half and scoop out the seeds.
   Place the seeds in a bowl of water and rub them gently to remove the orange pulp.
   Rinse and thoroughly dry the seeds using a clean kitchen towel or paper towels.

3. Season the Seeds:
   Toss the dried seeds with 1 teaspoon of olive oil and salt to taste. Add any additional seasonings you like.
   If you have more seeds, use up to 3 teaspoons of oil to coat them evenly.

4. Roast:
   Spread the seasoned seeds in a single layer on the prepared baking sheet.
   Roast for 8 minutes, then stir the seeds and roast for another 5–8 minutes until they are golden brown and crispy.

5. Cool and Enjoy:
   Let the seeds cool completely before eating. They will crisp up more as they cool.

Air Fryer Option:
Add the seasoned seeds to an air fryer basket. Air fry at 400°F (200°C) for 5–8 minutes, shaking the basket halfway through.

Servings and timing

Servings: 2
Prep time: 20 minutes
Cook time: 15 minutes
Total time: 35 minutes

Variations

• Sweet & Spicy: Toss seeds with maple syrup, cinnamon, and a pinch of cayenne pepper before roasting.

• Smoky BBQ: Use a blend of smoked paprika, cumin, and a bit of brown sugar.

• Everything Bagel Style: Add everything bagel seasoning after roasting for a salty, savory kick.

• Zesty Lime: Mix with lime zest and chili powder before roasting.

• Curry Spiced: Add curry powder and turmeric for a warming, bold flavor.

Storage/Reheating

Store roasted seeds in an airtight container at room temperature for up to 1 week.
To re-crisp after storing, place in a 300°F (150°C) oven for 3–5 minutes.
Avoid refrigerating, as moisture may soften the seeds and reduce their crunch.

FAQs

Can I use seeds from any type of squash?

Yes. This method works well with seeds from pumpkin, acorn, and delicata squash too.

Do I need to peel the seeds before roasting?

No, the outer shell becomes crispy during roasting and is completely edible.

How do I keep the seeds from burning?

Make sure to stir halfway through roasting and keep an eye on them during the last few minutes.

Can I soak the seeds before roasting?

You can, but it’s optional. Soaking may help reduce bitterness and improve digestibility, but it will increase drying time.

Are roasted squash seeds good for you?

Yes. They’re a great source of plant-based protein, fiber, and healthy fats.

Can I freeze roasted seeds?

Freezing is not recommended, as it may affect the texture. They’re best eaten fresh or within a week.

Why do I need to dry the seeds so thoroughly?

Excess moisture prevents the seeds from crisping up during roasting.

Can I make these without oil?

Oil helps the seasonings stick and promotes even browning, but you can dry-roast them if needed—they’ll be a little less crispy.

Are these seeds safe for kids?

Yes, but always supervise young children, as seeds can be a choking hazard if not chewed thoroughly.

Can I use flavored oils?

Yes. Try chili oil, garlic-infused oil, or even coconut oil for added flavor.

Conclusion

Roasted Butternut Squash Seeds are a simple, satisfying way to make the most of your squash. With just a few ingredients and a quick roast in the oven, you’ll have a crunchy, flavorful snack that’s as nutritious as it is delicious. Keep a batch on hand for guilt-free snacking or to sprinkle over your favorite fall dishes for an extra layer of texture and taste.