How to Eat Butternut Squash Seeds, a Crunchy, Flavorful Addition to Countless Dishes

Winter squash season is well underway, so perhaps it's high time to learn how to eat butternut squash seeds, a tasty alternative to the more ubiquitous pumpkin seeds. While the skin of some types of winter squash is more delicate and digestible than others, the seeds of all varieties, from pumpkin down the line to delicata, kabocha, acorn, and yes, butternut squash, are plenty palatable. We connected with cookbook authors and chefs to learn more about the best ways to prepare and enjoy the bounty.

Butternut Squash Seeds Explained

Harvested in the fall, winter squash comes in umpteen different shapes, sizes, and varieties, including butternut squash (Cucurbita moschata). Botanically, winter squash are fruit, but they're treated like vegetables.

Each winter squash has a colorful, protective skin, tender or tough, and within, a cavity of seeds surrounded by stringy pulp and yellow or orange flesh. Instead of dumping the whole slimy tangle into the compost bin, we suggest holding on to the seeds as well as using the flesh.

Nutrition

Butternut squash seeds are packed with fiber, protein, and nutrients including omega-3 fatty acids, beta-carotene, vitamin C, iron, calcium, and magnesium. A bonus: When roasted (or toasted), they're delicious, crunchy, and wildly versatile. "I love them over salads, yogurt, and in pancakes—they're great all-day snacks," says Özlem Warren, author of Sebze: Vegetarian Recipes from My Turkish Kitchen. (Read on for more ideas!)

Pumpkin Seeds vs. Butternut Squash Seeds

 How do butternut squash seeds stack up to pumpkin seeds?

Differences: "Butternut squash seeds are smaller and slightly more delicate than pumpkin seeds," points out Paul Shewchuk, executive hotel chef at Toronto's Fairmont Royal York. 

Similarities: Still, they're quite alike in other fundamental ways. "All squash seeds are edible and quite similar to that of pumpkin seeds in that their raw flavor is rather mild and slightly earthy, then upon roasting, gain a nutty flavor," says Erin Alderson, the blogger behind Naturally Ella, and author of The Yearlong Pantry: Bright, Bold Vegetarian Recipes to Transform Everyday Staples. Their texture is also comparable; plus, you can roast them as you would pumpkin seeds, Shewchuk adds.

Hulling Matters

Shelled (or hulled) pumpkin seeds, commonly called pepitas, refer to pumpkin seeds without their shells. Some pumpkin varieties have seeds that don't develop the fibrous hull, says Alderson. And while many winter squash contain seeds with hulls and seeds without—butternut squash stand apart. "In the case of butternut squash, all varieties have hulls, so you will only ever see the white seeds," she says. You can boil or roast the seeds and toss the hulls.

Prepping Squash Seeds

To make the most of the seeds, you need to roast or toast them—and how you prep the seeds beforehand can impact their crunch factor. "The way to roast any squash seed—butternut, carving pumpkin, or other squash—is to clean the seeds very well with slightly warm water, drain well, lay out to dry on paper towels to dry thoroughly, and finally transfer the seeds to parchment paper to rest on the counter overnight," says Ronna Welsh, author of The Nimble Cook and chef/owner of Purple Kale Kitchenworks, a cooking school in Brooklyn, NY. "This ensures that the seeds are dry enough to crisp up when you put them in the oven," she explains.

Roasting Butternut Squash Seeds

Roast butternut squash seeds as follows:

1. Preheat the oven to 325°F.
2. Place the clean, dry seeds in a large bowl.
3. Toss the seeds with oil (extra virgin olive oil or avocado), salt, and seasonings.
4. Roast for about 15-20 minutes, stirring halfway through, suggests Shewchuk.
5. Remove from oven and allow to cool completely.

Alternative Roasting Method

Some butternut squash have smaller seed pockets than others, Welsh says, yielding few seeds for a lot of effort. "A better option, I think, is to roast the seeds while they are still inside the squash." She recommends slicing directly through the squash and its seed cavity, creating cross-section circles with seeds in the center. Welsh features the recipe in her cookbook, and you can also find it here.

Toasting Seeds

Alternatively, you can toast the clean, dry seeds for a few minutes in a dry skillet, stirring to prevent sticking, or in an air fryer.

How to Eat Butternut Squash Seeds

Once roasted or toasted, butternut squash seeds can be used to heighten sweet and savory dishes. Here's how to enjoy them:

• Snacks: Add them to seed brittle, Shewchuk suggests, for extra crunch.
• Cereal: "Roasted butternut squash seeds are great in the traditional pumpkin seed applications such as granola," Alderson says. Mix them into our Toasted Coconut Granola or zip up oatmeal with a few spoonfuls.
• Treats: The experts agree that baked goods also benefit from a seed boost. Try swapping squash seeds for pumpkin in our Pumpkin Seed Muffins.
  
• Dips: Roasted butternut squash seeds enhance the texture and flavor of pestos or hummus, Shewchuk says.
• Toppings: Alderson chops roasted seeds with fresh herbs and garlic to make a garnish for soups (this butternut squash soup is a natural for garnishing with the seeds) or roasted vegetables. Unadorned seeds can also be scattered, as Warren suggests, over yogurt and salads.

Storing Butternut Squash Seeds

Butternut squash seeds should be stored in an airtight container on the counter, Welsh says. "If they have not crisped entirely, though, and are still a bit chewy, they will become stale quickly, no matter how you store them." Expect a lifespan of up to one month; toss them if they become sticky or show signs of mold or discoloration.