Roasted Spaghetti Squash Seeds


When you prepare spaghetti squash, don't throw away the seeds! You can turn them into a crunchy, healthy snack to enjoy on their own or sprinkled over a salad.

a bowl of the Roasted Spaghetti Squash Seeds with a spoon
Photo: Alexandra Shytsman
Prep Time:
20 mins
Additional Time:
30 mins
Total Time:
50 mins
2 servings

Are Spaghetti Squash Seeds Edible?

Yes, they are! In fact, all squash seeds are edible and nutritious. You can roast spaghetti squash seeds, butternut squash seeds and acorn squash seeds the same way you would roast pumpkin seeds.

Can I Use Different Seasonings?

Of course! The seasoning in this recipe is a mix of spicy, salty and sweet, but feel free to experiment with your own flavor combinations. For inspiration, experiment with salt and vinegar or everything bagel seasoning from our roasted pumpkin seed recipes. You can also try the sweet and spicy, taco seasoning and curry seasoning flavor variations from our Roasted Butternut Squash Seeds recipe.

How to Store Roasted Spaghetti Squash Seeds

Store roasted spaghetti squash seeds in an airtight container for up to 3 days.

Additional reporting by Jan Valdez


  • 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

  • teaspoon kosher salt


  1. Preheat oven to 300°F. Line a large 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.


Large rimmed baking sheet


To harvest seeds from 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.

Nutrition Facts (per serving)

203 Calories
17g Fat
6g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 1/4 cup
Calories 203
% Daily Value *
Total Carbohydrate 6g 2%
Dietary Fiber 2g 9%
Total Sugars 3g
Added Sugars 2g 4%
Protein 10g 20%
Total Fat 17g 22%
Saturated Fat 3g 15%
Vitamin A 9IU 0%
Vitamin C 1mg 1%
Folate 19mcg 5%
Sodium 74mg 3%
Calcium 28mg 2%
Iron 3mg 17%
Magnesium 192mg 46%
Potassium 271mg 6%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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