Roasted Butternut Squash Seeds are a crunchy, flavorful, and surprisingly nutritious snack that transforms something often thrown away into a delicious treat. Similar to roasted pumpkin seeds but slightly smaller and more tender, these seeds toast beautifully in the oven and take on any seasoning you love—savory, spicy, or sweet. Whether you’re already roasting butternut squash or want an easy homemade snack, this recipe is simple, quick, and perfect for fall cooking. With just a few pantry staples and a baking sheet, you'll create a golden, crispy topping for soups, salads, or snacking right out of the bowl.
Prep & Cook Time
- Prep Time: 10 mins
- Cook Time: 25 mins
- Total Time: 35 mins
- Servings: 4
- Yield: About 1 cup roasted seeds
Ingredients
- Seeds from 1 large butternut squash
- 1–2 teaspoons olive oil (or avocado oil)
- 1/2 teaspoon salt, or to taste
Optional Seasoning Ideas:
- 1/2 teaspoon smoked paprika
- 1/4 teaspoon garlic powder
- 1/4 teaspoon chili powder
- 1/2 teaspoon everything bagel seasoning
- 1 teaspoon cinnamon + 1 teaspoon sugar (add after roasting)
Directions
- Prepare the seeds:
Cut the butternut squash open and scoop out the seeds. Place them in a bowl of water and rub them between your fingers to loosen and remove the pulp. Rinse thoroughly and pat the seeds very dry with a clean towel. Dry seeds roast more evenly and get much crispier. - Season the seeds:
Transfer the cleaned seeds to a small bowl. Drizzle with olive oil and sprinkle with salt. If using additional seasonings, mix them in now (except for cinnamon-sugar, which should be added after roasting). - Arrange on a baking sheet:
Line a baking sheet with parchment paper for easier cleanup. Spread the seeds into a single, even layer—crowding them can lead to steaming instead of crisping. - Roast:
Bake in a preheated 300°F (150°C) oven for 20–30 minutes, stirring halfway through. Check the seeds at the 18-minute mark, as butternut squash seeds are smaller than pumpkin seeds and can roast quickly. They’re done when golden, dry, and crunchy. - Cool & enjoy:
Allow the seeds to cool completely on the baking sheet—they will become even crispier as they cool. Toss with cinnamon-sugar at this stage if making a sweet version.
Nutrition Facts (per serving) — Estimated values
- Calories: 80
- Total Fat: 5g
- Saturated Fat: 0.7g
- Cholesterol: 0mg
- Sodium: 150mg
- Total Carbohydrates: 4g
- Dietary Fiber: 1g
- Total Sugars: 0g
- Protein: 3g
- Potassium: 110mg
(Values may vary based on oil amount and seasoning.)
Conclusion
Roasted Butternut Squash Seeds are a delightful way to enjoy the full bounty of your squash. They’re crisp, flavorful, and endlessly customizable, making them a smart, zero-waste addition to your cooking routine. Perfect for topping soups, adding crunch to salads, or snacking by the handful, these seeds prove that even the simplest ingredients can deliver big satisfaction. Once you try this easy method, you may find yourself roasting squash more often—just for the seeds! Let your creativity shine by experimenting with different seasonings and enjoy this wholesome homemade treat.
