How to Roast Squash and Pumpkin Seeds

Hey, pumpkin carvers: Stop. Wait. Don’t waste all of those yummy seeds!
By Tabitha Alterman
October/November 2011
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For a super snack, roast the seeds from your pumpkins and winter squash.

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Pumpkin and squash seeds are loaded with protein and fiber, and they make a great energy-boosting snack or crunchy addition to many meals. Save these delicious and nutritious seeds from ending up in the compost heap in five easy steps.

Step 1: Soak 

Scoop out the seed mass of the squash or pumpkin, and rinse the seeds in a strainer under running water. Don’t worry about getting all of the pulp off, because soaking them for a while will make it easier to rub the pulp off later. Allow the seeds to soak in a bowl of brine (half a teaspoon of kosher salt per cup of water) for a few hours.

Step 2: Rinse and Dry 

Rinse the seeds in a strainer again, rubbing them between your fingers to loosen any remaining pulp. Scatter the seeds on a clean towel to dry for a few hours, or until they are dry to the touch.

Step 3: Season 

Use whatever sounds yummy. Sweet and savory both work — be creative. First, toss the seeds with a little honey or oil to add flavor and help your seasonings stick. Try these tasty combos:

Sweet: honey, cinnamon, sugar

Spicy: olive oil, cayenne pepper, smoked paprika, salt, pepper

Zingy: peanut oil, soy sauce, crumbled seaweed, ground ginger, spicy red chili sauce

Addictive: melted butter, thin slices of garlic, coarse sea salt

Step 4: Roast 

Place the seeds in a baking dish and roast at 300 degrees Fahrenheit for about 10 to 15 minutes, tossing them around once or twice. They’ll be done when they’re golden, and they’ll become crunchier as they cool.

Step 5: Eat Up! 

Try sweet seeds as a topping on yogurt or applesauce, and savory seeds on soups and salads. When eating the roasted seeds as a snack, you can bite off the pointed tip to crack the shell and enjoy the tasty inner seed meat.

Post a comment below.


dave dee
11/5/2011 7:07:21 PM
heck ya, squash seeds are usually a bit more delicate, less roasting time

dave dee
11/5/2011 6:58:39 PM
I just take them straight from the pumpkin and into a cast iron skillet, 2 tablespoons of olive oil, mix well, roast at 275 degrees until nicely light brown. Add a nice sea salt, I like Murray River salt to finish. Yes, I eat the whole seed, delicious.

Shubhra Chandra
11/5/2011 4:16:22 AM
I've always assumed you need to shell it before you eat it - which is why I found eating it a pain. But you suggest seasoning without shelling first ... does that mean you eat it WITH the shell?

Melissa Rixey
11/4/2011 2:06:40 PM
I was just wondering last night if I could toast butternut squash seeds as well as pumpkin seeds, so thanks for this!

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