Healthy Vegetable Recipes Healthy Squash Recipes Healthy Winter Squash Recipes Healthy Butternut Squash Recipes Roasted Butternut Squash Seeds 5.0 (9) 5 Reviews Don't throw away your butternut squash seeds; roast them instead! Roasted butternut squash seeds make a great snack or salad topper. Enjoy them plain or jazzed up with one of the variations below. By Jasmine Smith Jasmine Smith Jasmine Smith has a blends of academic training in Culinary Nutrition and Food Science with hands-on experience while working in restaurants and volunteering at food-driven events. Jasmine continues to share her knowledge on wholesome eating with approachable cooking skills she acquired while working in the restaurant industry. EatingWell's Editorial Guidelines Updated on March 15, 2024 Reviewed by Dietitian Jessica Ball, M.S., RD Reviewed by Dietitian Jessica Ball, M.S., RD Jessica Ball, M.S., RD, is nutrition editor for EatingWell. She is a registered dietitian with a master's in food, nutrition and sustainability. In addition to EatingWell, her work has appeared in Food & Wine, Real Simple, Parents, Better Homes and Gardens and MyRecipes. EatingWell's Editorial Guidelines Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Rate PRINT Share Active Time: 5 mins Total Time: 30 mins Servings: 2 Nutrition Profile: Low-Carb Nut-Free Dairy-Free Low-Sodium Soy-Free Vegan Vegetarian Egg-Free Gluten-Free Jump to Nutrition Facts Nutrition Notes Are Roasted Butternut Squash Seeds Good for You? Nutrition-wise, butternut squash seeds are about the same as pumpkin seeds (the USDA even lumps them into the same category). Butternut squash seeds offer plant-based protein, fiber, healthy fats and antioxidants. Regularly eating them has been shown to reduce inflammation and protect against cancer and heart disease. Tips from the Test Kitchen Are Butternut Squash Seeds Edible? Yes, they are! In fact, all squash seeds are edible and nutritious. You can roast butternut squash seeds, spaghetti squash seeds and acorn squash seeds the same way you would roast pumpkin seeds. How Do I Harvest Seeds from Butternut Squash? To harvest seeds from butternut squash, scoop out the inside of the squash. Separate the seeds from the flesh as well as you can, then place the seeds in a bowl of water. Use your hands to swish the seeds around to loosen any remaining flesh or strings. The seeds will float, so you can remove them with a spoon or your fingers. Drain the seeds on a dry dish towel or a plate lined with paper towels; pat dry with paper towels. This recipe can be doubled or tripled depending on how many seeds you have. What Flavor Variations Can I Try? Sweet & Spicy: Stir in 1/2 teaspoon light brown sugar, 1/4 teaspoon ground cinnamon and a pinch of cayenne pepper with the oil and salt. Proceed as directed. Taco Seasoning: Stir in 1/4 teaspoon chili powder, 1/8 teaspoon ground cumin, 1/8 teaspoon dried oregano and 1/8 teaspoon garlic powder with the oil and salt. Proceed as directed. Curry Seasoning: Stir in 1/2 teaspoon curry powder and 1/4 teaspoon ground coriander with the oil and salt. Proceed as directed. Frequently Asked Questions How Do I Store Roasted Butternut Squash Seeds? Store roasted butternut squash seeds in an airtight container for up to three days. Additional reporting by Carrie Myers, M.S. and Jan Valdez Christine Ma Ingredients ¼ cup butternut squash seeds, rinsed and patted dry ½ teaspoon extra-virgin olive oil Pinch of salt Directions Preheat oven to 325°F. Toss squash seeds, oil and salt together on a large rimmed baking sheet; spread in a single layer. Roast, stirring halfway through, until the seeds start to pop and are lightly browned, 14 to 15 minutes. Let cool on the baking sheet for 10 minutes. Caitlin Bensel Equipment Large rimmed baking sheet Originally appeared: EatingWell.com, July 2021 Rate It Print Nutrition Facts (per serving) 95 Calories 8g Fat 2g Carbs 4g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 2 Serving Size 2 Tbsp. Calories 95 % Daily Value * Total Carbohydrate 2g 1% Dietary Fiber 1g 4% Protein 4g 8% Total Fat 8g 10% Saturated Fat 1g 5% Sodium 75mg 3% Potassium 111mg 2% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved