Roasted Butternut Squash Seeds
Don’t throw away those butternut squash seeds! You can turn them into a crispy little snack or use them as a crunchy topping for your fall soups and salads. In this post, I’ll show you exactly how to roast them in the oven. And if you want to switch things up, you can use the seeds from other squashes too, like pumpkin or hokkaido!
A Quick Note Before We Begin
I knew for a long time that you could roast squash seeds to make a healthy snack… but I always assumed it was time-consuming and complicated!
Turns out, it’s super easy, just a few minutes of prep, and you’ll have something delicious while cutting down on food waste. Plus, you can use them as a topping for soups or salads, like my Roasted Butternut and Chickpea Salad or Cream of Butternut Soup.
My Tips Before Roasting Squash Seeds
Before you pop your squash seeds in the oven, there are three key steps to make sure they turn out perfectly crispy and flavorful:
- Rinse them well: First, remove any bits of squash flesh by hand, then rinse the seeds under cold water. This helps get rid of any residue and ensures they roast evenly in the oven.
- Dry them thoroughly: This is the secret step! If the seeds are still damp, they’ll steam instead of crisping up. Pat them dry with a clean kitchen towel, then let them air-dry completely, ideally overnight.
- Season generously: Once dry, drizzle them with a bit of olive oil and add your favorite spices. I love smoked paprika, but you can also try mild chili powder, cumin, or ground coriander for a twist.
Recipe Card
Roasted Butternut Squash Seeds
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Ingredients
- Seeds from one butternut squash you can also use seeds from kabocha, hokkaido, or pumpkin
- 1/2 tbsp. olive oil
- 1/2 tsp salt
- 1/2 teaspoon smoked paprika or mild chili powder, cumin, or ground coriander
Instructions
- Preheat your oven to 350°F (175°C), or 340°F (170°C) if using a convection oven.
- Remove any bits of squash flesh, rinse under cold water, and pat completely dry with a clean kitchen towel.
- Let them air-dry for an hour or even better, overnight.
- Toss the seeds with olive oil, salt, and your choice of spices.
- Spread the seeds in a single layer on a parchment-lined baking sheet. Roast for 15–20 minutes, stirring halfway through, until golden and crispy.
- Cool completely before serving or storing in a jar.
Notes
- Store in an airtight jar at room temperature for up to 2 weeks.
- Enjoy as a snack, or sprinkle over a butternut squash soup, a fall salad, or a veggie bowl.
Nutrition
Butternut Seeds: Health Benefits and Precautions
I know, a lot of people still wonder: are butternut seeds actually good for you? The answer is yes… well, yes, but in moderation!
💚 Health Benefits: Pumpkin seeds (including butternut squash seeds!) are tiny powerhouses of nutrition. They’re rich in magnesium, zinc, iron, and antioxidants, which help fight fatigue, boost immunity, and support heart health. They’re also a good source of plant-based protein and healthy fats, making them a great way to add crunch and nutrients.
⚠️ Precautions: Like any nutrient-dense food, moderation is key. Because pumpkin seeds are high in fiber, eating too many can sometimes cause mild bloating or discomfort. They’re also calorie-dense, so a little goes a long way. In rare cases, some people may experience an intolerance or mild allergy, it’s uncommon, but worth noting.
Recommended amount: About 1 to 2 tablespoons (10–20 g) per day is just right to enjoy all their benefits without any downside.
More Squash Recipes
- Roasted Butternut Squash with Hazelnuts and Thyme
- Oven-roasted Butternut Soup
- Roasted Butternut Squash, Chickpea and Feta Salad
- Oven-roasted Winter Vegetables
- Roasted Pumpkin, Feta and Spinach Quiche
FAQ : Graines de courge butternur grillées
Absolutely! Absolutely! The method is exactly the same as for butternut squash seeds: clean, dry, season, and roast at 350°F (175°C) for about 15–20 minutes. The only difference is in texture pumpkin seeds tend to be a bit thicker, while kabocha seeds are softer.
Technically, yes but I wouldn’t recommend it. Raw seeds are edible, but they’re harder to digest and have a slightly bitter taste. Roasting makes them much more flavorful and easier on your stomach.
Once completely cooled, store them in an airtight jar at room temperature, away from humidity. They’ll stay nice and crunchy for about 2 weeks.
So many ways! Enjoy them as a crunchy, healthy snack, or sprinkle them on top of soups, salads, or grain bowls. They add a wonderful roasted flavor and texture. Try tossing them into a savory granola, blending them into a homemade pesto, or scattering them over avocado toast for an extra-nutritious twist.
Hi! Thank you for your inspiring recipies.
I have a doubt, I usually toast the seeds but without the shell, do you eat them with the shell?
🙂 Lourdes
Hi Lourdes, Yes, for butternut squash, I eat toast the seeds with their shell. The seeds are much smaller and thiner than for another squash so you can leave the shell on. Try it and let me know what you think 🙂