Spiced Squash Seeds

Pumpkin seeds get all the glory, but squash seeds are just as delicious and good for you, too.

Squash seeds are rich in dietary fiber, protein, phosphorus, iron, potassium, and are fun to snack on.

All of the many squash varieties have edible seeds:

  • Acorn
  • Butternut
  • Buttercup
  • Carnival
  • Delicata
  • Hubbard
  • Kabocha
  • Red Curi
  • Spaghetti
  • Sweet Dumpling
  • Sugar pumpkin
  • Turban

So, if you are preparing roasted squash this season, don’t throw those seeds into the garbage. Scoop the seeds out and save them for this recipe.

One of the reasons I like squash seeds is that the seed casing is thinner and softer than the average pumpkin seed (except for the Kabocha squash).

So you can roast and eat them without having to remove the seed casing. Just crunch and munch!

I like using savory and spicy spices on my seeds. But, you can use any spices that you like.

If you haven’t tried squash seeds yet, here’s my recipe. Enjoy!

Spiced Squash Seeds
Prep time
Cook time
Total time
Recipe type: Snacks
Cuisine: Food is Medicine
Serves: 2-3 servings
  • Squash seeds
  • 1 tbsp. olive oil or 1 tbsp. melted butter or ghee
  • Sea salt
  • Garlic powder
  • Chili powder
  • Smoked paprika
  • Black pepper
  • Cayenne pepper (optional)
  1. Soak seeds overnight (or 6-8 hours) in room temperature water
  2. Drain water and discard any bits of squash pulp
  3. Lay seeds onto a paper towel and pat dry
  4. Preheat oven to 300
  5. In a mixing bowl, combine squash seeds and olive oil, plus a couple of dashes of each of the spices
  6. Place a piece of parchment paper into a roasting pan
  7. Spread the squash seeds out onto the paper, so they are not piled up on top of each other
  8. Roast for 25-30 minutes – the longer you roast them, the crispier they get
  9. Remove from the oven and let cool
  10. Have a snack attack!