3.6 from 537 votes
Crisp Roasted Squash Seeds
The secrets to crisp flavorful healthy roasted squash seeds ~ the best you'll ever have!
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 4
Calories: 114 kcal
Course:
Snacks
Cuisine:
American
Ingredients
acorn squash seeds
- 1/2 cup acorn squash seeds cleaned and dried
- 1 tsp olive oil
- salt to taste start with 1/4 tsp
butternut squash seeds
- 1/2 cup butternut squash seeds cleaned and dried
- 1 tsp olive oil
- 1 tsp fennel seeds
- salt to taste start with 1/4 tsp
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 to taste start with 1/4 tsp
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 to taste start with 1/4 tsp
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 ground cloves
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.
Cup of Yum
Notes
- For larger seeds like kabocha and pumpkin boil the seeds in salted water for 10 minutes first. Drain and dry on paper towels before roasting. This will soften the tough outer shells.
- You can completely leave out the oil and toast the seeds dry, if you like. The only problem is that the seasonings won't stick to the seeds, so they will have to be plain. I found they were delicious this way, too!
Nutrition Information
Serving
2Tbsp
Calories
114kcal
(6%)
Carbohydrates
1g
(0%)
Protein
4g
(8%)
Fat
10g
(15%)
Saturated Fat
1g
(5%)
Polyunsaturated Fat
0.1g
Monounsaturated Fat
1g
Sodium
145mg
(6%)
Potassium
0.04mg
(0%)
Fiber
2g
(8%)
Sugar
0.3g
(1%)
Calcium
0.1mg
(0%)
Iron
0.01mg
(0%)
Nutrition Facts
Serving: 4Serving
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.