Crisp Roasted Squash Seeds
Crisp Roasted Squash Seeds offer a crunchy, flavorful snack made by roasting cleaned and dried seeds from various squash types such as acorn, butternut, delicata, spaghetti, and kabocha. Each variety gets tossed with olive oil and a unique combination of seasonings like fennel, coriander, curry powder, red pepper flakes, allspice, cardamom, and cloves before being baked until golden. This technique highlights the distinct flavor differences while achieving a crisp texture that's enjoyable on its own or sprinkled as a topping.
Ingredients
acorn squash seeds
- 1/2 cup acorn squash seeds cleaned and dried
- 1 tsp olive oil
- salt start with 1/4 tsp, to taste
butternut squash seeds
- 1/2 cup butternut squash seeds cleaned and dried
- 1 tsp olive oil
- 1 tsp fennel seeds
- salt start with 1/4 tsp, to taste
delicata squash seeds
- 1/2 cup delicata squash seeds cleaned and dried
- 1 tsp olive oil
- 1 tsp coriander seeds
- 1/2 tsp curry powder
- salt start with 1/4 tsp, to taste
spaghetti squash seeds
- 1/2 cup spaghetti squash seeds cleaned and dried
- 1 tsp olive oil
- 1/2 tsp red pepper flakes more or less to taste
- salt start with 1/4 tsp, to taste
kabocha squash seeds*
- 1/2 cup kabocha squash seeds cleaned and dried
- 1 tsp olive oil
- 1/4 tsp allspice
- 1/4 tsp cardamom
- 1/8 tsp cloves ground
Instructions
- set oven to 375F
- Toss the seeds with the oil and the appropriate seasonings in a small bowl. Make sure to get all the seeds evenly coated.
- Spread the seeds out on a dry baking sheet, making sure they're in a single layer.
- Bake for 15-20 minutes, until they turn golden and start to pop. I like to stir them around once or twice during the cooking to rearrange them so they cook evenly. Note: some seeds do not pop, so if they've turned golden after 20 minutes, they're done.
- Let cool on the baking sheet and then you can put them in a bowl for serving. Add more salt or seasonings to taste.
Notes
- Boil large seeds such as kabocha or pumpkin in salted water for 10 minutes before roasting to soften shells.
- Dry seeds thoroughly after boiling to promote even roasting.
- You can roast seeds without oil for a plain but crisp snack, but seasonings will not stick without oil.
- Stir seeds once or twice during roasting for uniform crispness and color.
Nutrition Information
Nutrition Facts
Serving: 4 Serving
Amount Per Serving
Calories 114
% Daily Value*
| Serving | 2Tbsp | |
| Calories | 114kcal | 6% |
| Carbohydrates | 1g | 0% |
| Protein | 4g | 8% |
| Fat | 10g | 15% |
| Saturated Fat | 1g | 5% |
| Polyunsaturated Fat | 0.1g | 1% |
| Monounsaturated Fat | 1g | 5% |
| Sodium | 145mg | 6% |
| Potassium | 0.04mg | 0% |
| Fiber | 2g | 8% |
| Sugar | 0.3g | 1% |
| Calcium | 0.1mg | 0% |
| Iron | 0.01mg | 0% |
* Percent Daily Values are based on a 2,000 calorie diet.