How To Roast Squash & Pumpkin Seeds | The Nibble Webzine Of Food Adventures - The Nibble Webzine Of Food Adventures How To Roast Squash & Pumpkin Seeds | The Nibble Webzine Of Food Adventures
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TIP OF THE DAY: Roast The Squash (And Pumpkin) Seeds

Enjoy the seeds as well as the squash (photo © Melissa’s Produce).


As you’re enjoying your winter squash—acorn, butternut, hubbard, etc.—don’t forget to enjoy the seeds, too.

They’re easy to roast, and are tasty and nutritious. They taste like the seeds from another winter squash, the pumpkin.

Here’s all you have to do to enjoy roasted squash seeds as a snack, salad or soup garnish.


  • 1 cup squash seeds
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • Rosemary, curry, garlic powder, cayenne or other favorite seasoning

    1. PREHEAT the oven to 350°F. Line a baking sheet with parchment paper or aluminum foil.

    2. RINSE the seeds with water, remove the stringy parts. Pat dry with paper towels and place in a bowl.

    3. MIX in the olive oil, salt and rosemary or other seasoning(s). Stir until seeds are evenly coated.

    4. SPREAD in an even layer on the baking sheet.

    5. BAKE for 15 minutes, or until crisp. Remove from oven and cool on the baking sheet.

    6. USE or store in an airtight jar.

    Use the same process with pumpkin seeds.

    Squash seeds are reasonably high in fat (oil) and as a result, calories; but it is good fat, polyunsaturated and monounsaturated, which actually lower disease risk (learn more). They are protein-rich with high concentrations of calcium, folate, magnesium, potassium and vitamin A.
    > Check out all the different types of squash in our Squash Glossary.


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