Roasted Spaghetti Squash Seeds

Roasted Spaghetti Squash Seeds

1 Review
From:, September 2018

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.

Ingredients 2 servings

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Original recipe yields 2 servings
Nutrition per serving may change if servings are adjusted.
  • ½ cup spaghetti squash seeds (from 2 medium squash; see Tip)
  • ½ teaspoon extra-virgin olive oil
  • 1 teaspoon maple syrup
  • ½ teaspoon ground cumin
  • ½ teaspoon ground cinnamon
  • ⅛ teaspoon kosher salt


  • Prep

  • Ready In

  1. Preheat oven to 300°F. Line a rimmed baking sheet with parchment paper.
  2. 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 information

  • Serving size: ¼ cup
  • Per serving: 203 calories; 17 g fat(3 g sat); 2 g fiber; 6 g carbohydrates; 10 g protein; 19 mcg folate; 0 cholesterol; 2 g sugars; 2 g added sugars; 9 IU vitamin A; 1 mg vitamin C; 28 mg calcium; 3 mg iron; 74 mg sodium; 271 mg potassium
  • Carbohydrate Servings: ½
  • Exchanges: 4 fat

Reviews 1

May 09, 2019
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By: krissy
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.
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