Roasting Pumpkin Seeds and Squash Seeds

Who doesn’t love a good two for one? I’m here to show you that you can have your squash and eat the seeds too! So many of us skip over roasting pumpkin seeds and squash seeds because we’ve had a bad experience. Maybe you did it once and they were, well, stringy, chewy, like eating straw… and just not very good at all.

Well, that probably comes down to two main problems:

  • The wrong seed
  • The wrong preparation

So let’s get you back on track to using all of that pumpkin/squash/gourd! And if you’re into squash like I am, check out my Pumpkin Spice cake recipe, and my Winter Squash Lasagna recipe too!

Roasting Pumpkin Seeds and Squash Seeds Pinterest pin.

Botany Moment

If you’re interested in the difference between pumpkins, gourds, and squash, it gets a little confusing… A squash is in the Cucurbita genus, and also, by the way, technically a fruit. Pumpkins are one type of a squash. Gourd refers to a different branch of the same family. Summer squash (like zucchini and yellow squash) have soft skins and are warm weather crops, compared to the long storage possibilities of the winter squash varieties. What does this mean to you? …not much unless you create a new variety of squash, but it is good plant trivia!

Winter squash typically produce lots seeds and any of these can be collected and eaten. I stay away from saving any Cucurbita seeds to plant as they are notorious for getting cross pollinated, so eating them makes even more sense!

Check out my blog post on ways to ecologically deal with the aftermath of your pumpkins/gourds/squash)

Eco Smart is Sexy!

Roasting Pumpkin Seeds: The Secret Is in the Seed

The best seeds are going to be those that are slightly immature to just mature. Many of our carving pumpkins are brought home very ripe, as we want that large, deep orange variety for our classic carving, right? Great for Halloween, but not so much for eating the seeds.

Look at the seeds once you slice into your squash; this seems obvious, but taking a minute to observe now can save you lots of frustration later!

*If the seeds have started sprouting inside the pumpkin (it happens!), you’ll do best to toss them to your chickens or compost pile.

*If the seeds are firm and plump, you’re in for a real treat!

*If the seeds are hollow feeling and small, you can pull one apart to see if there’s any ‘meat’ inside. If they are thin and empty, you’ll just be trying to eat the fibrous pod and that’s just as bad as eating a huge over-ripe pumpkin seed!

Now that we know how to pick the best seeds for roasting…

Let’s Get Cooking!

RECIPE for Roasting Pumpkin Seeds

  • Squash Seeds
  • Oil (EVOO)
  • Salt/Seasoning

Prep Seeds

Start by scooping out those perfectly plump seeds and rinse them of the goop + gunk in a colander until mostly clean. Tip: Use a serrated grapefruit spoon or a heavy duty ice cream scoop to help with the scraping!

Soak in water (I set my colander in a bowl of water) where it is easier to pull away the stringy squash pulp. Drain and repeat a few times.

Secret #2 is in the simmer!

Then you’re going to place those mostly clean seeds in a pot of salted water and simmer for at least 10 minutes. I go heavy on the salt here: a full tablespoon of salt per 2 cups of water.

This step makes a HUGE difference and is my secret to delicious, crave-worthy roasted seeds!

100% Worth the Simmer

Rinse again in the colander, then pat dry.

Season Seeds

You’ll need to add some oil to the seeds to help them crisp up, and so you can get some seasoning to stick. You can either combine the seeds and oil in a bowl and toss, or add them to the pan and toss. I estimate about a tablespoon of oil per sheet pan full, so not much. And while I love my sea salt for lots of recipes, I actually really like popcorn salt for roasted seeds because of how fine it is and how it sticks to the seeds!

A few of my favorite flavors! Onion + Garlic, Chili, Aminos +Garlic

You can go savory or sweet here. I prefer savory as there are so many delicious options. A few of my favorites:

  • Curry
  • Onion + Garlic
  • Chili
  • Smoky Paprika
  • Turmeric + Garlic
  • Dill with S&P
  • Aminos (Soy sauce) + Garlic

The spices listed would be in powdered form. And if you want to just roast with salt and oil and add other spices after, that works too!

Roast Seeds

Spread out in a single layer on a sheet pan (I prefer not using parchment for this recipe as I think they get crispier without it). Preheat oven to 350–375F and roast for 5–15 minutes. The top rack helps in my oven. *Each oven is different, so watch carefully!

Right: Perfection vs Left: burnt.
Seeds go from perfect to burnt quickly!

Start checking after 5 minutes. The smaller the seed, the faster they’ll pop. Wait until you hear the popping and smell popcorn when you open the over door. This was a revelation to me. Yes, corn and squash seeds are very different botanically, but they’re both seeds that I’m “roasting” so it is not too weird that they smell the same!

You must let them cool a few minutes or you will burn your mouth!

Eat the Seeds

These are best eaten while still warm out of the oven, so if you can, wait until you can enjoy them. Cleaned, uncooked seeds can hang in the fridge for a few days before roasting.

*They can be reheated and crisped up with a quick toss in a skillet.

Hope this gets you to try roasting your pumpkin and squash seeds again this fall!

Dig In,

Michelle