Roasted Butternut Squash Seeds


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Roasted butternut squash seeds are a delicious and nutritious snack that often goes overlooked. Most people discard the seeds when preparing butternut squash dishes, but they are actually packed with essential nutrients and offer a delightful crunchy texture when roasted. In this recipe, we’ll guide you through the simple steps of preparing and roasting butternut squash seeds, turning them into a tasty treat that you won’t be able to resist.

Roasted butternut squash seeds are a delightful and nutritious snack that originates from the practice of reducing food waste. When you prepare a butternut squash for a meal or dish, you often scoop out the seeds before cooking. Instead of discarding these seeds, they can be turned into a delicious and crunchy snack.

The practice of roasting seeds is not unique to butternut squash; it is a tradition that spans various cultures and cuisines. Pumpkin seeds, for example, have a long history of being roasted and enjoyed as a snack in many parts of the world. Over time, people started applying the same technique to other squash varieties, including butternut squash.

Roasting butternut squash seeds is a simple yet satisfying way to make the most of your ingredients, turning something that might be thrown away into a tasty treat. These roasted seeds are perfect for snacking, adding crunch to salads, or even as a garnish for soups.

Roasted Butternut Squash Seeds

Roasted butternut squash seeds are a versatile snack that can be enjoyed on their own, added to salads, used as a topping for soups, or even incorporated into baked goods. They have a rich, nutty flavor and a satisfying crunch that makes them a perfect alternative to store-bought snacks. Not only are they delicious, but they are also an excellent source of fiber, healthy fats, and important minerals like magnesium and zinc.

Tools and Equipment

Prep Time 10 mins Cook Time 30 mins Rest Time 5 mins Total Time 45 mins Difficulty: Beginner Servings: 4 Calories: 135.44 Best Season: Fall


Step-by-Step Instructions

  1. Preheat your oven to 325°F (165°C).

  2. Cut open the butternut squash lengthwise and scoop out the seeds using a spoon. Place the seeds in a colander.

  3. Rinse the seeds under cold water, removing any remaining squash flesh or fibers.

  4. Transfer the cleaned seeds to a large bowl and pat them dry using a paper towel.

  5. Add the olive oil and salt to the bowl and mix well, ensuring all the seeds are coated evenly.

  6. If desired, add any optional seasonings or spices to the bowl and mix again until the seeds are well coated.

  7. Line a baking sheet with parchment paper and spread the seeds evenly in a single layer.

  8. Place the baking sheet in the preheated oven and roast for 25-30 minutes, or until the seeds turn golden brown. Stir the seeds occasionally to ensure even roasting.

  9. Once roasted, remove the baking sheet from the oven and let the seeds cool for 5 minutes.

  10. Serve the roasted butternut squash seeds as a snack or use them to add crunch and flavor to your favorite dishes.

Nutrition Facts

Servings 4

Amount Per Serving
Calories 135.44kcal
% Daily Value *
Total Fat 3.79g6%
Saturated Fat 0.54g3%
Sodium 203.1mg9%
Potassium 813.2mg24%
Total Carbohydrate 27g9%
Dietary Fiber 4.62g19%
Sugars 5.08g
Protein 2.31g5%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs. Please note that the nutritional values provided are approximate and may vary depending on the specific ingredients and portion sizes used. It's always best to double-check with your specific ingredients and measurements for accurate nutritional information.


Tips and Variations:
  • Experiment with different seasonings to customize the flavor of your roasted butternut squash seeds. Try using smoked paprika, cumin, chili powder, or even a sprinkle of cinnamon for a sweet and savory twist.
  • For added crunch, you can roast the seeds at a slightly higher temperature (around 350°F/175°C) for a shorter time, but keep a close eye on them to prevent burning.
  • If you're short on time, you can skip the resting time and enjoy the seeds immediately after roasting.
Serving Suggestions:
  • Enjoy roasted butternut squash seeds as a standalone snack.
  • Sprinkle them on top of salads or roasted vegetables for added texture.
  • Use them as a garnish for soups, stews, or chili.
  • Incorporate them into granola bars or homemade trail mix for a nutritious boost.
Allergen Information:

Here's the allergen information for Roasted Butternut Squash Seeds:

  • Tree Nuts: Butternut squash seeds are technically seeds and not nuts. However, if there is a cross-contamination risk in processing or if you are allergic to tree nuts, consult with your allergist before consuming them.
Wine or Drink Pairing:

Roasted butternut squash seeds are a versatile snack, and their pairing options depend on the seasonings you use. Here are some ideas:

  • Herbal Tea: Pair these seeds with a soothing herbal tea like chamomile or mint. The herbal flavors complement the natural nuttiness of the seeds.

  • Sparkling Water: Enjoy the simplicity of roasted butternut squash seeds with a glass of sparkling water. The effervescence cleanses the palate between bites.

  • Light Beer: If you've seasoned the seeds with spices like paprika or cayenne for a spicier kick, a light beer can balance the heat.

Storage and Leftovers:

To keep your roasted butternut squash seeds fresh and crunchy, follow these storage tips:

  • Cool Completely: Allow the roasted seeds to cool completely before storing.

  • Airtight Container: Transfer the seeds to an airtight container or a resealable bag.

  • Room Temperature: Store the container at room temperature in a cool, dry place. Avoid exposing them to direct sunlight or moisture.

  • Use Within a Month: For the best quality, try to consume the seeds within a month. Over time, their texture may degrade, but they'll still be safe to eat for several months.

Keywords: Roasted butternut squash seeds, butternut squash recipes, healthy snacks, homemade snacks, roasted seeds, easy recipe, nutritious snacks

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