When you prepare spaghetti squash, don't throw away the seeds! You can roast them into a crunchy, healthy snack--just like roasting pumpkin seeds. The seasoning mix in this recipe is a mix of spicy, salty and sweet, but feel free to experiment with your own flavor combinations.

Sylvia Fountaine
Source: Eatingwell.com, September 2018


Recipe Summary

20 mins
50 mins


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 300 degrees F. Line a rimmed baking sheet with parchment paper.

  • Toss spaghetti squash seeds with oil, maple syrup, cumin, cinnamon and salt in a small bowl. Spread on the prepared baking sheet in an even layer. Bake for 15 minutes. Stir the seeds and continue baking until golden and crispy, 10 to 15 minutes.


Tip: To harvest seeds from a spaghetti squash, scoop out the inside of the squash. Separate the seeds from the flesh as well as you can, then place the seeds in a bowl of water. Use your hands to swish the seeds around to loosen any remaining flesh or strings. The seeds will float, so you can remove them with a spoon or your fingers. Drain the seeds on a dry dish towel or a plate lined with paper towels; pat dry with paper towels.

To make ahead: Store in an airtight container for up to 3 days.

Nutrition Facts

203 calories; protein 9.9g; carbohydrates 6.4g; dietary fiber 2.4g; sugars 2.5g; fat 17.1g; saturated fat 3g; vitamin a iu 8.9IU; vitamin c 0.6mg; folate 18.7mcg; calcium 28.1mg; iron 3mg; magnesium 192mg; potassium 270.8mg; sodium 73.5mg; thiamin 0.1mg; added sugar 2g.

Reviews (2)

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2 Ratings
  • 5 star values: 2
  • 4 star values: 0
  • 3 star values: 0
  • 2 star values: 0
  • 1 star values: 0
Rating: 5 stars
It was very yummy. Perfect blend of flavors. Thank you for the recipe. I m eating them right now as I m waiting for the squash to finish cooking!:) I thought the water method of separating the seeds from the pulp was interesting so I tried it but I ll go back to just separating with my hands normally next time as I feel it s one less step. Read More
Rating: 5 stars
I used a little more maple syrup and tried not to have any liquid pool on the paper as I assumed it would burn. Best recipe for baked seeds I ve tried yet! Read More