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.

Roasted delicata squash seeds.
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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.

Seeding delicata squash with a grapefruit spoon.

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.

So as we get into the season and you start considering meals like creamy delicata squash soup or stuffed delicata squash, SAVE THE DELICATA 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.

Delicata squash seeds in a strainer.


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.

Rinsed and cleaned delicata squash seeds on a paper towel to dry.


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
Delicata squash seeds in a bowl with ingredients to roast: extra virgin olive oil, garlic powder, fresh herbs, salt and pepper.


The key to a successful (not burnt but still crispy and golden) roasted squash seed is a moderately low oven temperature.

Preheat your oven to 325°F. Don’t be tempted to use a higher temp like you would if roasting turnips or making roasted kohlrabi.

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.

Seasoned delicata squash seeds in a bowl.


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.

I’ll wait.

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.

Delicata squash seeds with olive oil, garlic powder, fresh minced herbs, salt and pepper spread out on a baking sheet.


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!

Crispy roasted delicata squash seeds on a baking sheet with spatula.

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.

Place the delicata on a baking sheet, season it how you like and then roast just like you would this white acorn squash recipe or this roasted sweet dumpling squash.

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!

Roasted delicata squash seeds with garlic and herbs in a small bowl.


Kabocha squash soup
Kabocha squash chili
Twice baked spaghetti squash
Delicata squash flatbread with pecans, cherries and ricotta

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4.96 from 43 votes

Roasted Delicata Squash Seeds

Servings: 4 servings
Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes
Roasted delicata squash seeds.
Crispy, crunchy roasted delicata squash seeds with garlic and herbs. A delicious and healthy fall snack!


  • 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.


Serving: 1SERVINGCalories: 69kcalCarbohydrates: 9gProtein: 1gFat: 4gSaturated Fat: 1gPolyunsaturated Fat: 3gSodium: 75mgFiber: 3gSugar: 3g

Nutrition information is automatically calculated, so should only be used as an approximation.

Additional Info

Course: Snacks
Cuisine: American
Founder and Writer at Running to the Kitchen | About

Gina Matsoukas is an AP syndicated writer. She is the founder, photographer and recipe developer of Running to the Kitchen — a food website focused on providing healthy, wholesome recipes using fresh and seasonal ingredients. Her work has been featured in numerous media outlets both digital and print, including MSN, Huffington post, Buzzfeed, Women’s Health and Food Network.

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Recipe Rating


  1. 5 stars
    Did you know, that you can roast them right in the squash while you are cooking it? I cut my ends off my squash to remove the stems, then cut them in half lengthwise. Then I use a spoon to break the seeds away from the sides but the little strings also get soft when cooked so don’t discard that either! Then I mix some garlic or shallots, herbs and a little salt with olive oil and mix that right into the seeds inside the half (and often rub the outside skin with the leftover oil) and then roast it in the oven at 325 for 30-40 minutes. It gets nice golden brown everywhere. You can also shorten the time by doing it in the air fryer on 325 for about 20 minutes for a quick healthy lunch. :D

  2. These look great! I always have good intentions about roasting the seeds but it’s sadly only now and then that I get round to it. I haven’t roasted delicata seeds before though, so must try next time we get one. Yum!