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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.
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 😉 )
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.
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.
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.
More Delicata Squash Recipes
Crunchy Salty Roasted Delicata Squash Seeds
- 1 cup seeds from 2 delicata squashes
- 2 teaspoons olive oil
- 1 teaspoon sea salt
- 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!
Delicious! Tastes like popcorn! Great alternative for people who don't eat corn anymore.
Marissa Stevens says
So glad you enjoyed these, Kaye!
Las Vegas Michael says
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.
Marissa Stevens says
Glad you're enjoying this recipe! And thanks for your cooking notes!
Midwest Mike says
Super tasty! But why does the nutritional info say 1 gram trans fat? The ingredients all look perfectly healthy.
Marissa Stevens says
So glad you enjoyed them! Thank you for noticing the nutritional calculation typo on trans fat content - fixed now.
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
Do you dry the seeds after boiling them and before mixing in the oil?
Marissa Stevens says
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.
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.
That's so great, Rita! Thank you for coming back to let me know!
Chris Salek says
They are very good-I just made them. Can you really eat the whole thing ?
Thanks, Chris! Yes, absolutely! 🙂
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!
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!
That's fantastic, Natalie! Thank you so much for coming back to let me know!
Kristi @ Inspiration Kitchen says
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!
Catalina @ Shades of Pink says
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!
They are pretty expensive, and they just don't compare to freshly toasted seeds!
Lorraine @ Not Quite Nigella says
What a great idea! I have often wondered what we can do with the seeds and always thought that it would be too hard!
You'll be surprised, Lorraine. It's a little tedious, but totally worth it!
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?
You can just eat them whole! 🙂 Enjoy...