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Pan roasted squash seeds

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Don’t throw away the squash seeds – pan roasted squash seeds with a kick of spice are a great way to make the most of cooking with seasonal squashes. And they taste so good!

If you’ve been cooking up a storm this autumn with the beautiful seasonal squashes that are available now then don’t forget to save your seeds and make this quick tasty (and naturally vegan) snack.

How to save squash seeds

I usually scoop them out of the centre of the squash with a spoon then rinse the stringy squash off them in a sieve under a running tap.

Then pat them dry on kitchen paper and then I pan roast them straight away. Don’t leave them lying around.

Roasted squash seeds ingredients

  • Seeds saved from inside the squash – washed and dried on kitchen paper.
  • 1 tbs olive oil – you could use rapeseed oil, or try garlic or chilli infused oil if you prefer.
  • pinch of sea salt
  • pinch of chilli flakes
pan roasted squash seeds with spice, served in a small white bowl

How to roast butternut squash seeds

I pan roast my squash seeds, just because it’s quicker and I like this snack to breakfast ready really fast!

To make the yummy roasted butternut squash seeds you just need to follow the simple instructions below.

  • Heat the olive oil in a non stick frying pan.
  • Throw in the squash seeds then sprinkle over the sea salt and chilli flakes.
  • Fry the seeds until they start to pop – stand back a little as some seeds will jump right out of the pan.
  • Tip into little dishes, serve and eat straight away – they’re great as a little nibble alongside a glass of wine. The seeds are best eaten the same day they’re made.

Squash seeds benefits

Squash and pumpkin seeds are a good source of dietary fibre and contain a wide range of minerals like – iron, magnesium, zinc, copper – find out more about the nutritional content of squash seeds here.

More easy snack and appetizer recipes

  • Puff pastry pesto bites – super simple appetiser – puff pastry squares topped with pesto, pine nuts and rocket. So easy to make.

Get loads of lunch recipes and ideas here

Delicious squash recipes to make


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Yield: Serves 2-4

Pan roasted squash seeds

bowl of homemade spiced squash seeds

Make the most of seasonal squash with this delicious pan toasted seed recipe.

Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes


  • Seeds saved from inside the squash - washed and dried.
  • 1 tbs of olive oil
  • pinch of sea salt
  • pinch of chilli flakes


  1. Heat a splash of olive oil in a non stick frying pan.
  2. Throw in the squash seeds - sprinkle with salt and chilli flakes.
  3. Fry until they start to pop.
  4. Tip into little dishes and serve.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 54Total Fat: 5gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 45mgCarbohydrates: 2gFiber: 1gSugar: 1gProtein: 1g

Nutritional content will vary depending on the exact ingredients you use and how careful you are with measuring - this nutritional information is given as a general guide only and may not be accurate - you should always calculate your own nutritional information especially if you have specific dietary requirements.

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pan roasted squash seeds with spice, served in a small white bowl. Text overlay "delicious spiced squash seeds"

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