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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’re planning on cooking up a storm in the kitchen 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.

You can roast and toast all squash seeds, in the same way you can make roasted pumpkin seeds. So that includes butternut squash, acorn squash seed, spaghetti squash and kabocha!

How To Remove Squash Seeds

If you’d like to make roasted squash seeds the easiest way to remove the squash seeds is to carefully cut the squash in half, then scoop out the seeds using a tablespoon.

How To Wash Squash Seeds

Placed the scooped out squash seeds into a colander, then rinse under running cold water to remove any stringy bits, pulp and squishy squash.

Next, pat them dry using kitchen paper then roast them. Do this straight away, don’t leave the seeds lying around.

Equipment Needed For Making Roasted Squash Seeds

  • Tablespoon
  • Colander
  • Kitchen paper towels
  • Frying pan
  • Slotted spoon

Roasted Squash Seeds Ingredients

To make these quick nutritious pan-roasted squash seeds, you’ll just need a handful of ingredients and your chosen seasoning.

  • Seeds saved from inside the butternut squash – washed and dried on kitchen paper.
  • 1 tbs olive oil – you could use butter, rapeseed oil, or try garlic or chilli infused oil if you prefer.
  • pinch of sea salt
  • pinch of chilli flakes (or any spices or seasoning you’d like to use)

For full nutrition information see recipe card below

pan roasted squash seeds with spice, served in a small white bowl

How To Roast Butternut Squash Seeds

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

To make the yummy roasted butternut squash seeds you just need to follow the simple step by step 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 a small bowl, serve and eat straight away – the seeds are best eaten the same day they’re made.

How To Use Roasted Squash Seeds

These tasty spiced little seeds can be served and used in lots of ways!

  • As a little snack – with tapas and drinks
  • Sprinkle over soup to add a little crunch.
  • Sprinkle over salads to add some extra nutrition.
  • Scatter over casseroles.
  • Throw them over a bowl of warming porridge.

Seasoning Variations For Roasted Squash Seeds

When toasting squash seeds you can add all sorts of different spices, herbs and flavourings, we’ve popped some of our favourites below.

Just mix and match the flavours to suit your own tastes.

  • Cinnamon
  • Brown sugar
  • Curry powder
  • Garlic powder
  • Oregano
  • Black pepper
  • Cayenne or chili powder
  • Rosemary

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 Butternut Squash Recipes To Make

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Check out our meal planning here – it’s filled with recipes, meal planning tips and pre-filled printable meal plans weekly or seasonally. We’ve got hundreds of the BEST family recipes and family meal ideas your whole family will LOVE!

bowl of homemade spiced squash seeds

Pan Roasted Butternut Squash Seeds

Yield: Serves 2
Prep Time: 10 minutes
Cook Time: 5 minutes
Total Time: 15 minutes

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


  • Seeds saved from inside the butternut 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. Be careful they don't fly from the pan and hit you!
  4. Tip into little dishes and serve.
Nutrition Information:
Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 101Total Fat: 7gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 6gCholesterol: 0mgSodium: 71mgCarbohydrates: 11gFiber: 3gSugar: 2gProtein: 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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