Healthy Meal Prep
Roasted Butternut Squash Seeds Recipe

Roasted Butternut Squash Seeds


Next time you roast any type of winter squash like butternut, spaghetti, or acorn, save the seeds instead of tossing them, to make a crispy snack or salad topper.


  • aluminum foil
  • 1 cup butternut squash seeds or other hard squash seeds
  • olive oil
  • chili powder to taste
  • sea salt to taste


  1. Preheat oven to 400 degrees F (200 degrees C). Line a baking sheet with aluminum foil.
  2. Clean pumpkin seeds so there are no strings or pulp attached to them. Pat dry or let air dry in a strainer.
  3. Spread seeds in a single layer on the prepared baking sheet. Drizzle seeds lightly with olive oil and stir to coat evenly. Sprinkle lightly with chili powder and sea salt.
  4. Bake, stirring every 5 minutes, until just slightly golden, about 15 minutes. Remove from oven and allow to cool.

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Nutritional Information

Roasted Butternut Squash Seeds

Servings Per Recipe: 4
Calories: 217.3
% Daily Value *
protein: 17 %
carbohydrates: 2 %
exchange other carbs:
dietary fiber: 6 %
fat: 30 %
saturated fat: 17 %
vitamin a iu: 4 %
niacin equivalents: 21 %
vitamin b6: 5 %
vitamin c: 1 %
folate: 5 %
calcium: 2 %
iron: 34 %
magnesium: 67 %
potassium: 8 %
sodium: 4 %
thiamin: 7 %
calories from fat:
percent of calories from carbs:
percent of calories from fat:
percent of calories from protein:
percent of calories from sat fat:
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
**Nutrient information is not available for all ingredients. Amount is based on available nutrient data.
(-)Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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