• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Pinch and Swirl
  • Home
  • Recipes
  • Collections
  • About
  • Free Recipe EBook
  • My Saved Recipes
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Home
  • Recipes
  • Collections
  • About
  • Free Recipe EBook
  • My Saved Recipes
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×

    Recipes » Snacks

    Crunchy Salty Toasted Delicata Squash Seeds

    Published: Oct 22, 2014 · Modified: Sep 25, 2022 by Marissa Stevens · 24 Comments

    Gluten FreeLow CarbPaleoVegetarianWhole30Vegan

    This post may contain affiliate links.

    Jump to Recipe

    We were first introduced to delicata squash by a woman who worked in the Central Market produce department in Poulsbo, Washington. She was handing out samples. It's an odd thing to remember considering it was at least a dozen years ago, but the taste and texture made a strong impression.

    roasted delicata squash seeds in a square white bowl

    When I learned that the squash samples had been simply baked until tender and served with nothing - no butter or sugar, not even salt - I couldn't believe it, so delicious.

    In the fall and winter, we eat a lot of delicata. We simply cut the squash in half lengthwise, scoop out the seeds and strings, and roast it cut side down in about ½ inch of water at 400°F until tender, about 40 minutes. (bonus recipe 😉 )

    Two uncooked delicata squash on counter

    Here's another tip: grapefruit spoons work wonderfully for scooping out the seeds and strings from smaller winter squash. Those sharp little teeth make quick work of it.

    Grapefruit spoon used for scraping seeds out of delicata squash

    Last week I saw that we had two delicata squashes coming and I started to think about the seeds. I'd toasted pumpkin seeds many times over the years, but had never tried toasting the dainty, plump seeds that come from a delicata. Then I stumbled across this post by Diane of Created by Diane and was intrigued. She claimed that the secret to perfectly roasted seeds was to meticulously clean them and then...wait for it...boil them first.

    Delicata squash seeds boiling and ready to roast

    I tried her method, and now I'm a believer. I don't know why it makes a difference, but these are the lightest, crispiest toasted seeds I've ever had.

    Delicata seeds spread on baking sheet and ready to bake

    More Delicata Squash Recipes

    • Delicata Squash Soup
    • Stuffed Delicata Squash
    • Delicata Squash Salad

    Crunchy Salty Roasted Delicata Squash Seeds

    Marissa Stevens
    Perfectly salty and crunchy seeds that make a perfect snack or salad or soup topper! Adapted from this recipe by Diane of Created by Diane.
    5 from 6 votes
    Save Recipe Saved! Print Recipe Pin Recipe
    Prep Time 20 mins
    Cook Time 35 mins
    Total Time 55 mins
    Course Snack
    Servings 2 people
    Calories 214 kcal

    Ingredients
      

    • 1 cup seeds from 2 delicata squashes
    • 2 teaspoons olive oil
    • 1 teaspoon sea salt

    Instructions
     

    • Cut delicata squashes in half lengthwise and scoop out the seeds and membrane into a medium bowl; add enough water to cover. Use your fingers to separate out the seeds, allowing them to drop to the bottom of the bowl and membrane float to the top (be meticulous!). Discard membrane. Drain.
    • Preheat oven to 325°F.
    • Place seeds and ½ teaspoon salt into small saucepan and cover with water. Bring to boil over medium heat. Reduce heat and simmer 5 minutes. (7-10 minutes if the seeds are larger, as from a pumpkin)
    • Strain seeds and place in a small bowl, again removing any remaining bits of membrane. Drizzle with a teaspoon or two of olive oil; toss to coat. Spread in a single layer on a baking sheet. Bake 20 to 30 minutes, stirring every 10 minutes taking care not to brown or burn.
    • When the seeds are dry and crisp remove from oven. Toss with more salt to taste. Allow to cool. Enjoy!

    Nutrition

    Calories: 214kcalCarbohydrates: 3gProtein: 10gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 7gMonounsaturated Fat: 8gSodium: 1165mgPotassium: 259mgFiber: 2gSugar: 1gVitamin A: 5IUVitamin C: 1mgCalcium: 15mgIron: 3mg
    Tried this recipe?I'd love to see it! Tag me on Instagram at @pinchandswirl or leave me a comment and rating below.

    More Snacks

    • Pulled Pork Quesadillas
    • Almond Flour Crackers
    • Cashew Brittle
    • Sugared Pecans

    Reader Interactions

    Comments

      Leave a Comment Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




    1. kaye says

      February 18, 2022 at 6:20 am

      5 stars
      Delicious! Tastes like popcorn! Great alternative for people who don't eat corn anymore.

      Reply
      • Marissa Stevens says

        February 21, 2022 at 7:15 pm

        So glad you enjoyed these, Kaye!

        Reply
    2. Las Vegas Michael says

      January 11, 2022 at 8:07 pm

      I’ve been making lots of delicata the past few weeks as they are very much available and cheap at my local Sprouts store currently. Oven roasted, tried breading rings in panko like an onion ring, stuffed some with Italian sausage, stuffed rings with quinoa/spinach/parmesan, etc. But being one who tries to save and not throw away anything I’ve been saving the seeds. Washing them, drying them and storing them in the fridge. Then I found this recipe!! They turned out awesome. I boiled them first; then tossed with olive oil, salt/pepper, garlic/onion powder, and dehydrated cilantro. I baked them at 325 for 30 minutes tossing/mixing them every ten. Yummy! Thanks for the recipe.

      Reply
      • Marissa Stevens says

        January 12, 2022 at 8:46 am

        Glad you're enjoying this recipe! And thanks for your cooking notes!

        Reply
    3. Midwest Mike says

      November 28, 2021 at 6:49 pm

      5 stars
      Super tasty! But why does the nutritional info say 1 gram trans fat? The ingredients all look perfectly healthy.

      Reply
      • Marissa Stevens says

        November 29, 2021 at 8:39 am

        So glad you enjoyed them! Thank you for noticing the nutritional calculation typo on trans fat content - fixed now.

        Reply
    4. Valentina says

      November 13, 2020 at 8:34 pm

      Hi Marissa, I have a quick question . . . I like roasting squash whole. If I remove the seeds after roasting a whole squash (of any type), can they still be roasted as directed above? I've only roasted seeds that I've removed first, but want to try it this way. Thanks! ~Valentina

      Reply
    5. Amelia says

      October 21, 2020 at 6:11 pm

      Do you dry the seeds after boiling them and before mixing in the oil?

      Reply
      • Marissa Stevens says

        October 23, 2020 at 11:42 am

        Hi there, Amelia. I drain the seeds well, but typically don't dry them before tossing with oil. You certainly can pat them dry with a clean kitchen towel or paper towel if you like though to help the oil adhere.

        Reply
    6. Rita says

      November 11, 2019 at 1:06 pm

      5 stars
      WOW! Just made these, I have tried a lot of squash seed recipes, but this is by far the BEST. I used no salt and they were great, so good none is needed.

      Reply
      • Marissa says

        November 11, 2019 at 1:36 pm

        That's so great, Rita! Thank you for coming back to let me know!

        Reply
    7. Chris Salek says

      November 11, 2018 at 11:41 am

      5 stars
      They are very good-I just made them. Can you really eat the whole thing ?

      Reply
      • Marissa says

        November 11, 2018 at 1:04 pm

        Thanks, Chris! Yes, absolutely! 🙂

        Reply
    8. Ginny says

      November 04, 2018 at 8:18 pm

      I make these all the time but without the olive oil. No oil is needed! Just watch closely so they don’t get overlooked in the oven. So disapppointing after all that work!

      Reply
      • Marissa says

        November 05, 2018 at 5:23 pm

        Thanks, Ginny!

        Reply
    9. Natalie says

      October 02, 2018 at 4:29 am

      5 stars
      Made these last night with acorn squash seeds and hands down the best recipe I've tried. Mine were done at about the 23 min mark and were so light and crunchy I couldn't believe it. Thank you for this great recipe!

      Reply
      • Marissa says

        October 02, 2018 at 9:35 am

        That's fantastic, Natalie! Thank you so much for coming back to let me know!

        Reply
    10. Kristi @ Inspiration Kitchen says

      October 24, 2014 at 4:50 pm

      I love toasted Pumpkin Seeds Marissa (I've never tried Squash - but I'm sure it's the same)! It's so funny, because I posted a recipe for Roasted Pumpkin Seeds this week! But, I had a very different experience with the method of boiling them and prefer them baked with no boiling! But, I am so glad yours turned out!!! They look delicious!

      Reply
    11. Catalina @ Shades of Pink says

      October 23, 2014 at 7:13 am

      5 stars
      I love squash seeds, and thi sis such an easy way to make your own since they cost and arm and a leg at the supermarket!

      Reply
      • Marissa says

        October 23, 2014 at 9:11 am

        They are pretty expensive, and they just don't compare to freshly toasted seeds!

        Reply
    12. Lorraine @ Not Quite Nigella says

      October 23, 2014 at 12:13 am

      What a great idea! I have often wondered what we can do with the seeds and always thought that it would be too hard!

      Reply
      • Marissa says

        October 23, 2014 at 9:10 am

        You'll be surprised, Lorraine. It's a little tedious, but totally worth it!

        Reply
        • Muhsin says

          August 27, 2016 at 7:07 pm

          Hi Marissa,
          I wonder how you eat the seeds, do I need to crack open the 'shell' and eat the inner flesh or is the shell edible?
          Thank you

          Muhsin

          Reply
          • Marissa says

            September 01, 2016 at 4:39 pm

            Hi Mushin!

            You can just eat them whole! 🙂 Enjoy...

            Reply

    Primary Sidebar

    The best food happens at home. I love delicious food prepared simply with fresh ingredients and that’s just what you’ll find here! You can count on me for well tested, mouthwatering recipes designed for home cooks. Learn more →

    • Instagram
    • Pinterest
    • YouTube
    • Facebook
    12 Recipes to Know by Heart Book Cover
    Subscribe for Free E-Cookbook

    Reader Favorites

    • Oven Roasted Crispy Pork Belly
    • Lemon Garlic Pasta
    • Bacon Wrapped Scallops
    • Homemade Ramen Noodles
    • Homemade Tonic Water
    • Shrimp Tacos
    • Mashed Red Potatoes
    • Gyro Meat Recipe
    • Pork Belly Ramen
    • Grilled Lamb Chops

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • Terms & Conditions

    Newsletter

    • Sign Up!

    Contact

    • Meet Marissa
    • Contact

    Copyright © 2022 PinchandSwirl

    • Facebook
    • Pinterest
    • Email