Save those seeds! How to roast your own pumpkin (or squash) seeds

Squash and pumpkin seeds are a tasty and nutritious snack filled with good fats, fiber, and magnesium. Whether you are prepping a butternut squash for soup or scooping out a jack-o-lantern, don’t let those seeds go to waste! Here is a comprehensive guide to making your own roasted pumpkin or winter squash seeds.

1. Clean the seeds

After slicing open your squash or pumpkin, scoop out the seeds and pulp. Fill a large mixing bowl with water and add the pulp and seeds. Gently separate the seeds from the pulp with your fingers. Kids will love to get their hands dirty helping with this step! The cleaned-off seeds will float to the top and can be placed on a paper towel to dry. 

2. Season your seeds

Roasting seeds with a sprinkling of salt is sufficient, but if you want to elevate your snack game, try a spice blend! For 1 cup of seeds, use 1-2 tbsps. of oil (like olive oil, avocado oil, or butter) and approximately ½-1 tbsp. of seasoning to taste. The sky is the limit, but here are a few flavor profiles to get you started:

• Sweet and salty: brown sugar and a dash of cayenne
• Savory: garlic powder and paprika
• Italian: oregano, garlic powder, and parmesan
• Mediterranean: za’atar blend
• Fall spice: cinnamon, brown sugar, nutmeg
• Ranch flavor: dried dill weed, onion powder
• Southwestern spice: cumin, paprika, and cayenne
• Everything bagel seasoning mix: straight from the jar

3. Roast

Toss the cleaned seeds with oil and your seasoning of choice and spread on a baking sheet. Make sure there is adequate space on the cooking sheet, as a crowded tray will not dry out the seeds as readily. Roast at 350°F for 10-15 minutes, depending on the seed size (butternut squash seeds are smaller and more delicate than pumpkin seeds). You’ll know the seeds are ready when you smell a toasty, nutty flavor and hear them beginning to pop. Seeds can also be roasted in an air fryer, but be prepared to shake and stir them partway through roasting to ensure even roasting.

4. Cool and serve

Allow the seeds to cool completely. The seeds will become crispier and crunchier as they cool. Roasted seeds make an excellent salad topping, granola addition, or simply a ready-to-grab snack! To store, keep seeds in an airtight container like a ziploc bag or mason jar at room temperature. Ensure the seeds are completely cool before packaging up, or the trapped moisture will cause them to lose their crunch.

You can roast seeds from any edible winter squash or pumpkin variety. Not only is this a health-conscious snack, but it also minimizes food waste and stretches your food budget. After trying these tasty varieties, you’ll never want to throw out those seeds again!