Roasted Winter Squash Seeds


Roasted butternut squash seeds are delicious. Next time you prepare butternut or acorn squash — save the seeds and have yourself a nutritious little snack!

close up view of Roasted Winter Squash Seeds next to a squash
Prep Time:
10 mins
Cook Time:
15 mins
Total Time:
25 mins
1 cup


  • 1 cup butternut squash seeds or other hard squash seeds

  • 1 tablespoon olive oil

  • ½ teaspoon salt, or to taste


  1. Preheat the oven to 275 degrees F (135 degrees C). Line a baking sheet with parchment paper or aluminum foil.

  2. After removing the seeds from the squash, rinse with water, and remove any strings and bits of squash. Pat seeds dry, and place in a small bowl; stir in olive oil and salt until evenly coated. Spread seeds in an even layer on the prepared baking sheet.

  3. Bake in the preheated oven for 15 minutes, or until seeds start to pop. Remove from the oven; cool on the baking sheet before serving.

Nutrition Facts (per serving)

217 Calories
19g Fat
6g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 217
% Daily Value *
Total Fat 19g 25%
Saturated Fat 4g 18%
Sodium 297mg 13%
Total Carbohydrate 6g 2%
Dietary Fiber 1g 5%
Total Sugars 0g
Protein 9g
Vitamin C 1mg 4%
Calcium 15mg 1%
Iron 5mg 29%
Potassium 279mg 6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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