Roasted Butternut Squash Seeds


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.

Roasted Butternut Squash Seeds
Photo: Caitlin Bensel
Active Time:
5 mins
Total Time:
30 mins

Are Butternut Squash Seeds Edible?

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

How Do I Harvest Seeds from Butternut Squash?

To harvest seeds from butternut 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. This recipe can be doubled or tripled depending on how many seeds you have.

How to Store Roasted Butternut Squash Seeds

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

Additional reporting by Jan Valdez


  • ¼ cup butternut squash seeds, rinsed and patted dry

  • ½ teaspoon extra-virgin olive oil

  • Pinch of salt


  1. 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 (per serving)

95 Calories
8g Fat
2g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 2
Serving Size 2 Tbsp.
Calories 95
% Daily Value *
Total Carbohydrate 2g 1%
Dietary Fiber 1g 4%
Protein 4g 8%
Total Fat 8g 10%
Saturated Fat 1g 5%
Sodium 75mg 3%
Potassium 111mg 2%

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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