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Roasted Winter Squash Seeds or Pumpkin Seeds

October 15, 2012 (Updated: August 4, 2021)
Lily Moran

Save those seeds! Every time you prepare a squash or pumpkin, set aside the seeds for snacking. They’re easy to roast, plus squash and pumpkin seeds are full of nutritional goodness, including protein, good fats, and minerals like magnesium, potassium, manganese, and the cold fighter zinc.

Serves 4

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  • 1 cup winter squash seeds or pumpkin seeds
  • 1 tablespoon extra virgin olive oil or grapeseed oil
  • 1/2 teaspoon sea salt (substituting lite salt cuts the sodium content in half)


  1. Preheat the oven to 275°F.
  2. Cover a baking sheet with parchment paper.
  3. Remove seeds from squash or pumpkin, rinse, and remove stringy bits and pieces of squash. Pat dry.
  4. Put seeds in a bowl, add oil and sea salt (or lite salt), and stir to coat the seeds thoroughly.
  5. Place seeds in a single layer on the parchment. Put in the oven, and bake for 15 to 20 minutes. When they are done, you may hear the seeds “popping.” Allow to cool for a few minutes before serving.

Nutritional information per serving: 101 calories, 7 g fat (0.6 g saturated), 9 g carbohydrates, 2 g fiber, 3 g protein, 0 mg cholesterol, 383 mg sodium, 0 g sugar

Note: Nutritional values are estimates only and may vary according to freshness of ingredients, methods of preparation, and other factors.

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