A few years ago when we were carving pumpkins, we threw all the “pumpkin guts” from the inside of our pumpkin in our trash (this was before we had a compost pile). It felt like a huge waste, but didn’t think a lot about it. I also was making a lot of other squash recipes using acorn squash and spaghetti squash, and thought the waste from all of these was kind of crazy. What was also crazy was that I was buying roasted pumpkin seeds from the store to eat as a snack! So one day I decided to try to use the seeds from the pumpkins that we were carving to make my own roasted pumpkin seeds, and voila–it was a win win! Less waste AND I saved myself some money in not buying pumpkin seeds from the store. Plus, I was able to customize the flavors by using the specific seasoning I wanted to use.
This recipe is good for acorn, spaghetti, and pumpkin squash (and any other related squash I may be leaving out). In my opinion they taste and roast the same. The difference is in the seasoning. Have your kids join in the somewhat messy fun! My daughter was begging for me to roast pumpkin seeds just so she could scoop out all the “pumpkin guts”. It’s a great way to get your kids involved in making a healthy snack!
There are 3 main reasons why you should make Roasted Pumpkin Seeds (or other squash seeds):
- It’s so easy!
- They are a very healthy and delicious snack. Tons of minerals, high in protein and fiber, and immunity-boosting! What more can you ask for?!
- You save money! (And you probably already have all the ingredients you need!)
Get your kiddos involved! Messy fun AND a good sensory activity. 
Having fun scooping out the “stuff” inside the pumpkin.
Health benefits of roasted pumpkin/acorn/spaghetti squash seeds
It’s quite amazing the nutrition you can get out of roasting your own seeds:
- Omega-3 fatty acids (helps treat mental health diseases)
- antioxidants (helps reduce inflammation)
- high fiber (helps curb hunger and keeps you satisfied)
- protein
- minerals-magnesium, phosphorus, copper, and zinc (these are a big deal!)
- calcium (bone health)
- boost immune function
- has been linked to reduction of prostate and breast cancers
A huge bonus of roasted or baked squash seeds are that they have a long shelf life and are so easy to make! AND a batch of this nutritious snack seriously costs a dollar or less to make (not including the cost of the pumpkin).
Looking for a good stuffed acorn squash recipe? Check out my Sweet and Savory Stuffed Acorn Squash Recipe (gluten and dairy free!).
3 Reasons to Make Roasted Pumpkin Seeds--DIY Recipes
Stop throwing away the delicious seeds in your pumpkins, acorn, and spaghetti squash. Spend about 20 minutes of prep work and you'll love this healthy and delicious snack enough to make it a staple in your diet!
This easy recipe is good for any squash related plant--the difference is in the seasoning. Have your kids join in the (somewhat) messy fun! My daughter was begging me to roast pumpkin seeds just so she could scoop out the "pumpkin guts". It's a great way to get your kids involved in making healthy snacks!
Ingredients
- Pumpkin, Acorn, Spaghetti, or other Squash
- Olive Oil (or other preferred oil)
- Seasonings of choice (the first three are the ones in the photos):
- Cinnamon & Honey
- Curry & Smoked Paprika
- No salt seasoning (my favorite is from Costco-see below)
- Vanilla or chocolate protein powder
- Jalapeno
- Garlic
- Salt (Celtic Sea Salt is healthiest!) & Black Pepper
Instructions
- With a pumpkin carving knife or regular knife, cut into the squash. If using a pumpkin, cut around the top to make a "lid" (jack-o-lantern style). If using spaghetti or acorn squash, cut vertically through the stem.
- Using a pumpkin carving tool, grapefruit sectioning spoon, fork, or your hands, scoop out all the flesh and seeds (aka "junk") inside and set aside on a pan.
This is messy-have fun with it and get your kids involved! - Separate the seeds from the flesh. It's easiest to do this using a fork or pumpkin carving scoop.
- Preheat oven at 300 degrees.
- After the seeds are separated from most of the flesh, you can easily loosen any leftover flesh by placing the seeds in a strainer and spray the seeds with the kitchen sink water hose sprayer.
- Place the seeds on a Silpat liner or sheet of parchment paper on a cookie sheet. (or, if you prefer, you can mix the seeds with the oil and seasoning in a bowl and then place in rows on the cookie sheet).
- Drizzle approximately 1-2 Tablespoons of oil on the seeds and stir to coat the seeds.
- If you are making more than one flavor of seeds, separate them into "rows" on the paper or Silpat lined cookie sheet. Spread the seeds out so they aren't in a big pile (so they roast better).
- Lightly sprinkle seasoning of choice across the rows of seeds. Using your hands or a small spatula, gently fold the seasoning into the seeds to coat evenly.
- Bake for 40 minutes in preheated oven. Stir and flip the seeds at the halfway mark. Bake longer if you want the seeds to be more crisp.
- Store for up to 2 weeks in an airtight container.
Notes
These seeds are easy to customize to make a sweet, salty, or savory flavor. Use this healthy alternative in place of croutons on a salad or soup, sweet topping on ice cream, or even casseroles!
Recommended Products
As an Amazon Associate and member of other affiliate programs, I earn from qualifying purchases.
Nutrition Information:
Yield:
8Serving Size:
50 gramsAmount Per Serving: Calories: 111 Total Fat: 3g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 3g Cholesterol: 10mg Sodium: 90mg Carbohydrates: 12g Net Carbohydrates: 0g Fiber: 2g Sugar: 4g Sugar Alcohols: 0g Protein: 8g
Follow these easy steps to make your own Roasted Squash seeds and have some fun doing it!
A pumpkin carving tool (or even a fork) helps separate the seeds from the “flesh” 
Example of all the seeds from one medium-sized pumpkin (and all the “flesh” on the other side)
These seeds are easy to customize to make a sweet, salty, or savory flavor. Use this healthy alternative in place of croutons on a salad or soup, sweet topping on ice cream, or even casseroles!
Leave a Reply