How to Roast Squash and Pumpkin Seeds

Hey, pumpkin carvers: Stop. Wait. Don’t waste all of those yummy seeds!

| October/November 2011

  • Savory Winter Squash
    For a super snack, roast the seeds from your pumpkins and winter squash.
  • Winter Squash Seeds
    Pumpkin and squash seeds are loaded with protein and fiber, making them a great energy-boosting snack or crunchy addition to many meals.
  • Roasting Winter Squash Seeds
    Toss roasted squash seeds with melted butter, thin slices of garlic and coarse sea salt for an addictive snack.
  • Roasted Squash Seeds on Salad
    Savory roasted seeds are a wonderful topping for salads and soups.

  • Savory Winter Squash
  • Winter Squash Seeds
  • Roasting Winter Squash Seeds
  • Roasted Squash Seeds on Salad

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.

11/19/2018 4:39:29 PM

I like pepitas (the inside part of the pumpkin seed), but I dislike the tough outer shell. So, it really depends upon your preference. Shelling them can be a pain, but, for me, chewing and chewing to get through the tough and, in itself, fairly tasteless outer shell isn't worth it. Eating them with the shell gives you a great deal more fiber, but it's pretty wearing on the old molars and jaw muscles. I have the same issue with sunflower seeds. My daughter and husband love to eat them either way, though.

11/19/2018 3:27:41 PM

This is just a personal preference thing, but for me the outer shell is too tough and chewy to warrant all the chewing it takes to break it down. I prefer the pepitas, or shelled pumpkin seeds. Of course, you get much more fiber eating the outer seed part, but it just isn't worth it to me.

dave dee
11/5/2011 7:07:21 PM

heck ya, squash seeds are usually a bit more delicate, less roasting time


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