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Recipe: Perfectly Roasted Squash Seeds

I am, like many other people interested in cooking, sustainability and conservatism, interested in using as much of my produce as I can.  Not only to decrease the amount of waste I produce, but also because I don’t want to throw away perfectly good food!

Squash seeds (including, pumpkin, butternut, acorn, kabocha, et al) are packed with omega-6 fatty acids, minerals, fiber, and protein.  They’re a very filling snack but when you make them at home, taste so much better than the bagged seeds you buy in the store.

Recipe: Perfectly Roasted Squash Seeds

Serves: 4-8, depending on how big and what type of squash you use

  • The seeds from any squash

Preheat the oven to 300°F.  Cut the squash in half and scrape out all the seeds, putting them in a colander.  Run cold water over the seeds in the colander, removing and flesh or meat of the squash.  Clean thoroughly.  And spread out in a single layer on a cookie sheet or roasting pan; let them dry for about 30 minutes.

Next, you have to decide how you want ‘em flavored.  I highly encourage you to experiment, but here are a couple suggestions:


  • 1 tablespoon olive oil
  • 2-3 tablespoons flakey salt

Sweet and Spicy

  • 1 tablespoon olive oil
  • 2 tablespoons brown sugar
  • 1-2 teaspoons salt (I like to use a flakier salt like kosher salt)
  • Cayenne pepper (about a pinch is good but use more if you want ‘em spicier)
  • 1 teaspoon cinnamon
  • ½ teaspoon cloves or allspice


  • 1 tablespoon olive oil
  • 1 heaping teaspoon salt
  • 1 teaspoon paprika
  • 1 teaspoon of: dried oregano, thyme, sage, or rosemary
  • Ground pepper to taste

Lastly, toss the seeds with whatever flavoring you choose and thin them onto a single layer on the roasting pan again.  Roast the seeds for about an hour, turning frequently, until they’re fragrant and are golden on the outside.  Let them cool before tasting!

NUTRITION INFORMATION (per serving, a serving is 1 ounce, or about 85 seeds):
126 calories ∣ 46 calories from fat ∣ 5 g fat ∣ 1 g saturated fat ∣ 15 g carbs ∣ 1 g fiber ∣ 5 g protein ∣ Magnesium ∣ Zinc

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