How to Roast Squash Seeds: Sugar and Spice Butternut Squash Seeds

An easy and delicious snack that’s as simple as roasting the seeds from any type of squash with cinnamon sugar and cayenne pepper.

roasted squash seeds

Release the gourds!

Apologies for my lame seasonal joke on the abundance of pumpkin and squash recipes circling the blogosphere these days.

Which is awesome because it’s not August it’s obviously the appropriate time of year.

Which brings us to roasting seeds beyond the traditional pumpkin seeds.

I mean, it makes sense that you can roast butternut squash, spaghetti squash and acorn squash seeds, too, right? But why I haven’t done so until this year is a mystery.

How to Roast #Squash Seeds + recipe for Sugar + Spice Butternut Squash Seeds @tspbasil Click To Tweet

Serena wrote a fab post last year called How to Cook Pumpkin Seeds in 15 minutes which has tons of tips that can also apply to other squash and gourd seeds.

The one difference? Squash seeds tend to be smaller than pumpkin so they don’t take as long to cook (and I like to roast them at a lower temperature – 375 degrees F vs. 400.)

how to roast spaghetti squash seeds

So, after whipping up this Butternut Squash Fettuccine Alfredo last week, I set out to roast the seeds and came up with this super easy sugar and spice mix. (Note: about 1 medium butternut squash or 2 small spaghetti squash = 1/2 cup of seeds.)


How to Roast Squash Seeds + Sugar and Spice Butternut Squash Seeds

roasted squash seeds

An easy and delicious snack that’s as simple as roasting the seeds from any type of squash with cinnamon sugar and cayenne pepper.

  • Author: by Deanna Segrave-Daly, RD
  • Yield: 1/2 cup. 1x


  • 1/2 cup butternut squash, spaghetti squash or acorn squash seeds
  • 1 teaspoon canola oil
  • 1 tablespoon sugar
  • 1/2 teaspoon cinnamon
  • 1/8 teaspoon cayenne pepper


  1. Preheat oven to 375 degrees Fahrenheit.
  2. Coat baking pan with cooking spray.
  3. In a medium bowl, mix together oil, sugar, cinnamon and cayenne pepper. Add the seeds and toss well. Evenly spread seeds out on tray.
  4. Roast for about 15 – 20 minutes, stirring a few times (keep a close eye on them as they can burn quickly.)
  5. Cool and serve.

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I could not stop eating these babies once they came out of the oven (so much for sprinkling them over a salad or soup.)

Guess I need to make another batch – good thing these gourds will be in season for awhile now.

how to roast butternut squash seeds

Do you ever roast pumpkin seeds or any kind of squash seeds? How do you like to season them?


We’re Serena & Deanna, two dietitians who love food as much as you do!  

We're also moms and business owners who share our family recipes, healthy kitchen hacks and nutrition adventures while keeping it real in the kitchen with you.

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