Roasted Acorn Squash Seeds Recipe - The Herbeevore (2024)

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Roasted acorn squash seeds are a favorite fall snack, move over pumpkin seeds! Light, crunchy, and so irresistible, a fantastic new high-fiber snack recipe.

Don’t throw out the seeds from your acorn squash, roast them instead for the perfect fall treat.

Roasted Acorn Squash Seeds Recipe - The Herbeevore (1)

Can You Roast Acorn Squash Seeds?

An overwhelming YES! If you are a fan of roasted pumpkin seeds, I have some news for you: try roasting acorn squash seeds for a lighter, crunchier, and high protein snack. Credit to the hubby for this recipe!

We were cooking up my stuffed acorn squash recipe and we wanted to reuse the seeds so they didn’t end up in the compost. We decided to roast them up and see how they tasted – and they were a hit. Every time we enjoy acorn squash now, we treat ourselves to these delicious seeds.

These Roasted Acorn Squash Seeds are:

Crunchy
Earthy
Perfectly spiced
Loaded with flavor
Simple
High in plant-based fiber
Vegan, vegetarian, gluten free

Roasted Acorn Squash Seeds Recipe - The Herbeevore (2)

Can You Eat Acorn Squash Seeds?

Absolutely, shelland all! Unlike pumpkin seeds (which the outershell be a bit tough) the acorn squash seeds have a thinner shell which is perfect for eating. No need to crack them open to enjoy, just toss a handful in your mouth and munch away.

These irresistible little snacks are roasted in olive oil and spices, giving them the perfect crunch.

You can mix up the spices too, for a more versatile snack. We tried these with plain salt and pepper, which were great – and we made a batch with Montreal Steak Spice for a extra kick. Both were fantastic, we actually preferred the Montreal steak version.

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What’s In This Roasted Acorn Squash Seeds Recipe?

I get fresh produce from my garden and from Misfits Market– they sell fantastic fruit, vegetables, & pantry staples at a discounted price. We get Misfit boxes every other week and love picking out favorite produce for delivery. Get $10 off your first box here!

Acorn Squash Seeds: after cutting the squash in half, I spooned out the seeds and pulp into a separate dish. Fill the dish with water, and the seeds should float to the top. Clean any pulp off of them, and add to your sheet pan!
Extra Virgin Olive Oil: I like to use this fruity olive oil which has a fantastic flavor and deep color- it’s inexpensive & I like to keep a few liters stocked up in my pantry. For the quality of oil you get, it’s an excellent value.
Garlic Powder: Also a major pantry staple ingredient that gets used in our house daily! I love this garlic powder and add it to a lot of recipes that I would use fresh garlic in too.
Pink Himalayan Sea Salt: I like to use a pink Himalayan Sea Salt in my kitchen, which has more natural minerals than plain processed table salt. It’s inexpensive, so I’d recommend this salt if you’re looking for an easy way to level up your spice pantry.
Tellicherry Peppercorns: It’s amazing the flavor difference you can get with really good tellicherry black pepper. Amazon has a generic brand tellicherry peppercorn which is the same price is buying pre-ground, and will add way more flavor to your recipes.

Add Spices for More Versatile Seeds!

We tried these out with Montreal Steak Spice instead of the salt and pepper, and WOW! They were savory, crunchy, salty, and delicious. Highly recommend adding your favorite spice blend to your next batch.

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Save those Kitchen “Scraps” for a No-Waste Kitchen!

I’m all about saving, reusing, or repurposing as much as I can in my kitchen. These acorn seeds are the perfect recipe to repurpose something you may be tempted to throw out. Instead of tossing the seeds in the compost or garbage, you can repurpose them into a delicious and tasty snack.

I’m all about saving anything I can, and these seeds are a great way to avoid letting an amazing snack go to waste!

If you have a home composting system already, then you’re used to keeping track of your kitchen waste. If not, and you’re interested – we have a Lomi kitchen composter which is amazing! Turn your kitchen scraps to dirt in just 12 hours.

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How Do I Make These Roasted Acorn Squash Seeds?

Preheat the oven to 225 degrees Fahrenheit.
Clean the seeds! After scooping them out of the acorn squash, add the seeds to a bowl of water and pull any excess pulp off them.
Transfer the seeds to a sheet pan. Add the olive oil and the Montreal Steak Spice and toss with your hands until the seeds are coated in the oil and spice.
Place the sheet pan in the oven, and roast the seeds for 1 hour. I flipped mine every15 to 20 minutes to make sure they were roasting evenly.
Remove from oven, and enjoy… Mangia!

Roasting Seeds Low & Slow

These acorn squash seeds are perfect to roast at a low temperature. You want to dry the seeds out a bit and remove the moisture to get that amazing crunch. I found that a 225 degree oven worked perfectly. After the hour, the seeds were perfectly crunchy and had a fantastic texture. We couldn’t stop eating them right off the pan as they cooled!

More Easy Squash Recipes You’ll Love!

Butternut Squash and White Bean Soup (Vegan, Gluten Free)

Roast Crookneck Squash (Vegan, Gluten Free)

Turkey Butternut Squash Chili (Paleo, Whole30, Keto, 21 Day Fix)

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As always, if you make this vegan and gluten free roast acorn squash seeds recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you. I love seeing all your photos of my recipes!

Let’s keep in touch – make sure to sign up for my newsletter to get free recipe inspiration. And don’t forget to follow over on Pinterest, Instagram , & my YouTube channel – I’d love to connect with you there!

Roasted Acorn Squash Seeds

Kelly Jensen

Move over pumpkin seeds, these roasted acorn squash seeds are our new favorite snack! Light, crunchy, and so irresistable, a fantastic new high-fiber snack recipe.

5 from 7 votes

Print Recipe Pin

Equipment

Sheet Pan
Parchment Paper

Ingredients

1 cup acorn squash seeds from 2 whole acorn squash
2 tablespoons olive oil
1 teaspoon garlic powder
1/4 teaspoon Sea Salt
1/4 teaspoon Black Pepper

Instructions

Preheat the oven to 225 degrees Fahrenheit.
Clean the seeds! After scooping them out of the acorn squash, add the seeds to a bowl of water and pull any excess pulp off them.
Transfer the seeds to a sheet pan. Add the olive oil, garlic powder, salt, and pepper and toss with your hands until the seeds are coated in the oil and spice.
Place the sheet pan in the oven, and roast the seeds for 1 hour. I flipped mine every 15 to 20 minutes to make sure they were roasting evenly.
Remove from oven, and enjoy hot.

Notes

Save Money on Fresh Groceries & Pantry Staples!

I get all the fresh produce for my recipes from my garden and from Misfits Market – they sell produce & pantry staples (even wine!) at a super discounted price. We get Misfit Market boxes every month and love picking out our favorite seasonal produce for delivery. You can get $10 off your first $30 box by clicking here!

Give Misfits Market a look if you haven’t tried it yet, I highly recommend it!

Nutrition

Calories: 153kcalCarbohydrates: 2gProtein: 5gFat: 15gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 8gSodium: 2mgPotassium: 133mgFiber: 1gSugar: 1gVitamin A: 4IUVitamin C: 1mgCalcium: 11mgIron: 2mg

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Roasted Acorn Squash Seeds Recipe - The Herbeevore (2024)

FAQs

Are roasted acorn squash seeds good for you? ›

The seeds from squash are rich in vitamins and minerals like vitamins A & C, folate, potassium, calcium and iron. You can create interesting pesto with squash seeds that is perfect for those with nut allergies. They're a nutritious addition to oatmeal or salads — a small handful adds a punch of extra nutrition.

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Can you eat acorn squash seeds? ›

You can eat the seeds from butternut squash, acorn squash, and spaghetti squash. You can use them just like you would pumpkin seeds because pumpkins are also a variety of squash. It's a shame to throw out squash seeds because they have a delightful nutty flavor. They can be roasted and salted, or, you can spice them.

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Is it safe to eat roasted squash seeds? ›

Though it may come as a surprise, all types of squash seeds are edible and contain nutritional benefits. You can enjoy butternut squash seeds, acorn squash seeds and spaghetti squash seeds in all ways that pumpkin seeds can be enjoyed, and use them to add a unique and tasty flavor to your dishes.

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How to germinate acorn squash seeds? ›

Planting Acorn Squash Seeds

Direct Sow squash seeds after your last chance of frost. Soil should be 60F or warmer for optimal germination. Sow seeds 1/2 -1 inch deep and keep soil moist but not waterlogged. Vining squash varieties will need more space than bush varieties so plan ahead when planting.

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Is acorn squash anti-inflammatory? ›

Acorn squash has more carotenoids than any other food. Carotenoids are a powerful antioxidant that help fight inflammation and prevent cell damage.

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Does acorn squash raise blood sugar? ›

Yes, squash can spike insulin levels. Squash is a starchy vegetable that contains carbohydrates, which can cause a rise in blood sugar levels and trigger the release of insulin.

Is it OK to eat a whole acorn squash? ›

Whether cut into slices or stuffed and baked whole, acorn squash skin is totally tasty to consume. When roasted, the skin becomes soft enough to eat by the forkful, but for those who prefer it skin-free, the meat separates from the peel easily.

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Can you eat too many squash seeds? ›

When eating a single 28g serving of pumpkin seeds, whatever the variety, the fiber content is rarely sufficient to cause any side effects, but if you were to double, triple, or quadruple the serving size by overeating, then this large amount of insoluble fiber can lead to gas, bloating, and in some cases diarrhea.

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Is it OK to eat raw acorn squash? ›

Skip eating most hard-skinned squash raw. "Hard skinned squash is difficult to eat raw," Marz says. "They are usually much larger in size, have a harder flesh, and are much more fibrous." Examples of hard-skinned squash that should not be eaten raw include: pumpkins, delicate, butternut, Hubbard, and acorn.

Are squash seeds high in uric acid? ›

No, if you eat pumpkin seeds in moderation, they can help prevent the build-up of uric acid in the body. Uric acid build-up can lead to kidney stones. However, pumpkin seeds contain other toxins that cause disorders like gout.

Are squash seeds digestible? ›

Yes, they are! In fact, all squash seeds are edible and nutritious. You can roast butternut squash seeds, spaghetti squash seeds and acorn squash seeds the same way you would roast pumpkin seeds.

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Do I need to remove seeds from squash before cooking? ›

You can peel and scoop out squash seeds and fibers before or after cooking (usually this is easier after cooking, unless your recipe requires you to cut the uncooked squash into cubes).

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What month to plant acorn squash? ›

Sow seeds directly into the soil outdoors as early as 2 weeks after your last spring frost in the spring and throughout the summer up to 14 weeks before your first fall frost.

Can you plant seeds from a store bought acorn squash? ›

If you've bought your squash from a grocer or even a farmer's market, chances are good it's an F1 Hybrid. So yes, they'll grow, though the fruit they produce will most likely look nothing like what you're expecting. The seeds of most winter squash are delicious except for decorative gourds, which are poisonous.

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Can I save acorn squash seeds to plant? ›

Saving The Seeds

Allow the squash to sit for after-ripening for at least 3-6 weeks up to several months. Wash the seeds to remove any flesh and strings. Cure the seeds by laying them out in a single layer on a paper towel to dry. Store them this way in a place that is dry and out of direct sunlight.

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Is it safe to eat acorn seeds? ›

Raw acorns are considered unsafe due to their tannins, which are toxic if consumed in high amounts. However, you can remove the tannins by boiling or soaking. Properly prepared acorns are perfectly edible and full of nutrients like iron and manganese. Delicious roasted, they can also be ground into flour.

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Are squash seeds as healthy as pumpkin seeds? ›

The seeds are similar to pumpkin seeds, being equally nutritions. In fact, they contain almost 30% protein. Butternut squash seeds are also a good source of dietary fiber and “good-for-your-heart” mono-unsaturated fatty acids.

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Is acorn squash good for your gut? ›

Acorn squash is packed with both soluble and insoluble fiber. Though they have different functions in your body, both play important roles in digestive health. Insoluble fiber adds bulk to your stools while soluble fiber softens them, preventing constipation and supporting regular bowel movements ( 13 ).