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Turn winter squash seeds into a healthy snack

A decorative arrangement of squash and autumn leaves.

Jan. 25, 2020—It's winter squash season. If you've been cooking with this delicious ingredient, you might want to consider saving the seeds. All it takes is a little roasting and toasting to turn squash seeds into a protein-rich snack with loads of crunch.

Seeds from any winter squash, including butternut, acorn and spaghetti, will do. Here's how to use them: Scoop out the seeds and rinse them to remove the pulp and strings. Then let them dry.

You can cook them in two ways:

1. Toasted stovetop style. Put the seeds in a small skillet over medium-high heat and stir constantly for two to three minutes until lightly browned. Then immediately transfer them to a small dish and let them cool.

2. Oven roasted. Spread the seeds on a baking sheet that been coated with a cooking spray or drizzle a small amount of olive oil over the seeds. Bake at 325 degrees for about 30 minutes or until lightly toasted. Stir occasionally.

Experiment with different seasonings to add flavor. Sprinkle the seeds with onion powder, garlic powder, cayenne, cinnamon or any spice that appeals to you. Or try different spice combinations like these:

  • Cinnamon, chili powder, ground ginger and a pinch of cloves.
  • Smoked paprika, ground cumin and garlic powder.
  • Brown sugar, chipotle chile powder and ground cumin.

Browse more healthy recipes

Want more smart snack ideas? Peruse our recipe library for inspiration.

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