Don’t throw out your delicata squash seeds! Roast them to crispy, crunchy perfection with this easy recipe and enjoy as a delicious garlicky herb snack.
If you’re like me, delicata squash is one of the most exciting things about the transition into late summer, early fall on the food front.
I love delicata so much, it’s the only squash I’ve grown in my garden for the last two years.
Currently, there’s about eight of them growing bigger each day as the squash vine literally takes over the entire floor of the garden.
If I had to liken their maturity to pregnancy, I’d say we’re definitely rounding into the third trimester.
They still need some time to ripen but they’re almost there, ya know?
But because I’m impatient, I had to buy a few at the grocery store to tide me over.
Last season, I broke down a tutorial on how to roast squash seeds and included info on all the winter squash.
But being as delicata is my all-time favorite (ok, buttercup squash and koginut, two varieties I discovered last year give it a good run for its money), I wanted to dedicate a recipe entirely to roasted delicata squash seeds.
Because these roasted delicata seeds are going to be your new favorite fall snack.
Their garlicky herb deliciousness will make them irresistible to stop picking straight off the baking sheet and their crunchy crispy texture renders them the best kind of snack food.
IS IT OK TO EAT DELICATA SQUASH SEEDS?
Surprisingly, there seems to be a lot of people out there who think the only squash seeds you can eat are pumpkin.
Delicata squash seeds along with basically every other winter squash are edible.
Not only are they edible, they’re nutritious too!
Squash seeds are high in fiber, high in magnesium and full of antioxidants.
It’s a literal shame to dump them in the garbage when you’re cooking with winter squash.
So broaden those horizons beyond pumpkin and let’s get to this roasted delicata squash seed recipe.
INGREDIENTS FOR ROASTING DELICATA SQUASH SEEDS
I suggest using the seeds from at least two delicata squash when roasting.
Since it’s a smaller winter squash, you’ll want at least that many to get enough seeds.
The ingredients below are proportioned for that amount of seeds but if you want to make more, just size up the seasonings and use the same method and bake time.
You’ll need the following for these roasted delicata squash seeds:
- delicata squash seeds
- extra virgin olive oil
- garlic powder
- minced fresh herbs (rosemary, sage, thyme, etc.)
- Kosher salt
- black pepper
HOW TO ROAST DELICATA SQUASH SEEDS
The key to a successful (not burnt but still crispy and golden) roasted squash seed is a moderately low oven temperature.
Line a baking sheet with parchment paper or a silicone baking mat.
Remove the seeds from the delicata squash. I like to use a grapefruit spoon to do this as the serrated spoon edges are perfect for seed removal. Randomly, they’re also great for peeling fresh ginger.
Try to discard as much pulp as possible when removing the seeds from the squash and place in a fine mesh strainer.
Rinse the seeds well under cold water and pick off any leftover pulp. It’s ok if a few bits and pieces of the squash remain attached to the seeds you just don’t want any large clumps.
Spread the washed seeds onto a kitchen towel or paper towel and pat dry.
Add the seeds to a bowl and mix together with the olive oil, herbs, garlic powder, salt and pepper.
Pour the seeds out onto the baking sheet and spread around in a single layer.
Roast for about 20 minutes, stirring/tossing once or twice while cooking until the delicata squash seeds are starting to turn a light golden brown around the edges.
The seeds will feel lighter than before roasting and should be crispy in texture.
Remove from the oven and let cool for about 5 minutes before enjoying.
USING OTHER SEASONINGS
Much like roasted chickpeas can be made in all sorts of ways like BBQ roasted chickpeas and even cinnamon toast crunch roasted chickpeas, squash seeds and specifically delicata squash seeds can be as well.
I love this easy garlic and herb variation because it’s a crowdpleaser. Show me someone that doesn’t love garlic, salt, pepper and some herbs.
If you are or know that anomaly of a person though, feel free to vary up the seasonings to your liking.
Any spice mixture (cajun, southwestern, taco, Italian, za’atar, etc.) can be used.
You can even go in a sweet direction with some maple syrup and cinnamon for a dessert-like snack.
If going the fresh herb route like this recipe, feel free to switch it up using whatever you have on hand.
I used rosemary and sage here but thyme, oregano and even tarragon are great choices too.
WHAT DO ROASTED DELICATA SQUASH SEEDS TASTE LIKE?
When roasted, the seeds transform into a wonderfully nutty flavor.
When tossed in the olive oil (or feel free to use butter or ghee), they take on an almost popcorn like taste.
No wonder they’re pretty much impossible to stop eating once you start.
Forget Pringles, you won’t be able to stop popping these seeds into your mouth after the first handful!
Did you know the skin of delicata squash is edible too?
It’s part of the charm of this winter squash – the entire thing from skin to flesh to seeds is edible!
No peeling necessary and if you’re feeling lazy, you can even roast the seeds without scooping them out first.
Simply slice the delicata into either rings or half circles and leave the seeds intact. They’ll sort of stick to the interior of whatever shape you’ve chosen.
The seeds will roast right along with the delicata squash and you’ve got a 2 for 1 recipe.
If I’m not roasting the seeds on their own, I’ll usually take this approach. I pretty much never throw out squash seeds any longer.
They’re just too delicious and too nutritious!
MORE SQUASH RECIPES TO ENJOY:
Roasted Delicata Squash Seeds
- seeds from 2 delicata squash
- 1 tablespoon extra virgin olive oil
- 1 tablespoon minced fresh herbs rosemary, sage, thyme, etc.
- 1/2 teaspoon garlic powder
- salt and pepper to taste
- Preheat oven to 325°F and line a baking sheet with parchment paper.
- Rinse and pat dry delicata squash seeds. Add to a bowl and mix together with olive oil, herbs, garlic powder, salt and pepper.
- Spread the seeds out onto the prepared baking sheet in a single layer.
- Bake for about 20 minutes, tossing once or twice during that time until seeds become lightly golden brown around edges, crispy and crunchy.
- Remove from oven and let cool for 5 minutes before serving.
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition information can vary for a variety of reasons. For the most precise nutritional data use your preferred nutrition calculator based on the actual ingredients you used in the recipe.
Gina Matsoukas is the writer, founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients as much as possible. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.