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Don't throw away your butternut squash seeds; roast them instead! Roasted butternut squash seeds make a great snack or salad topper. Enjoy them plain or jazzed up with one of the variations below.

EatingWell.com, July 2021


Credit: Caitlin Bensel

Recipe Summary

5 mins
30 mins

This recipe can be doubled or tripled depending on how many seeds you have, and you can also use this basic recipe for other types of squash seeds, such as acorn.


Ingredient Checklist


Instructions Checklist
  • Preheat oven to 325°F. Toss squash seeds, oil and salt together on a large rimmed baking sheet; spread in a single layer. Roast, stirring halfway through, until the seeds start to pop and are lightly browned, 14 to 15 minutes. Let cool on the baking sheet for 10 minutes.



Large rimmed baking sheet


Try one of these flavor variations:

Sweet & Spicy: Stir in 1/2 tsp. light brown sugar, 1/4 tsp. ground cinnamon and a pinch of cayenne pepper with the oil and salt. Proceed as directed.

Taco Seasoning: Stir in 1/4 tsp. chili powder, 1/8 tsp. ground cumin, 1/8 tsp. dried oregano and 1/8 tsp. garlic powder with the oil and salt. Proceed as directed.

Curry Seasoning: Stir in 1/2 tsp. curry powder and 1/4 tsp. ground coriander with the oil and salt. Proceed as directed.

Nutrition Facts

2 Tbsp.
95 calories; fat 8g; sodium 75mg; carbohydrates 2g; dietary fiber 1g; protein 4g; niacin equivalents 1mg; saturated fat 1g; potassium 111mg.