Vegan MoFo: Sweet & Salty Squash Seeds

You know something’s good when you can’t stop eating it straight out of the oven!

If you’ve ever roasted your own pumpkin seeds before, you know how addictingly delicious they are. They’re almost impossible to screw up (seriously, even burned ones taste good) and they’re incredibly customizable. And they’re a fall tradition in my family. Every year around Halloween, we’d carve giant pumpkins and set them outside with candles inside. But before we could carve them, we had to gut them first. Kinda gross, but the reward was the tons of seeds we’d find inside. We’d set them out on plates overnight to dry and then the next day my mom would roast them in a secret blend of spices that tasted amazing together.

It’s not quite Halloween yet, but I was still in the mood for some roasted seeds…without all the pumpkin guts. When I bought a carnival squash the other day to roast, I realized it came with a bunch of seeds. Um, light bulb moment–I could try roasting squash seeds! Squash seeds are generally smaller than pumpkin seeds, but that means that they take less time to roast and are easier to remove from the squash. But they taste just as good, if not better, than pumpkin seeds. I decided to go with a sweet and salty take for this batch, and of course they’re vegan as all my recipes are. But they’re also much healthier than typical roasted seed recipes that call for lots of oil or butter and sugar. A little goes a long way in this recipe, but the end product is worth eating straight off the pan.

Told you I ate some of them straight off the pan!

Sweet & Salty Squash Seeds (vegan, gluten-free, grain-free)

seeds from 1 squash (or multiple squashes, if you want to make more)

1 tbsp pure maple syrup

1 tsp coconut oil

sprinkle sea salt, to taste

In a bowl, mix the seeds, maple  syrup and coconut oil until seeds are sticky and coated. Sprinkle sea salt on top and taste to make sure it has the perfect balance of sweet and salty. Place on a foil-lined baking sheet in an oven preheated to 400 degrees. Bake for 5 to 7 minutes, making sure the sugar doesn’t burn too much (full disclosure: mine did, but they still taste great). Remove from oven and let cool (or just eat right away!) and store in a plastic bag. Makes about 1/4 to 1/3 cup seeds.

This is another small batch recipe, just because squashes don’t produce many seeds but you can always use seeds from more squashes and just up the amount of maple syrup and coconut oil you use. These seeds have just enough natural sugar and salt to taste amazing but aren’t loaded down with unhealthy ingredients. Plus squash seeds, like pumpkin seeds, are full of healthy plant-based fats, so eat up!

Do you like to roast pumpkin seeds? What is your favorite flavor combo (like sweet & salty, etc.)?

Thanks for all your amazing comments on my last post! I think it’s cool that you think it’s cool that I’m on TV 😀

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16 thoughts on “Vegan MoFo: Sweet & Salty Squash Seeds

  1. My family had the same tradition 🙂 I remember gutting Halloween pumpkins with my mom when I was little and her sticking them into the oven to roast. To be honest, I’ve never really been crazy about pumpkin seeds, but I loved the tradition and the smell in the kitchen. Oh, and I love the sweet and salty combo. One of my favorite things is actually a banana topped with raw almond butter and a sprinkle of sea salt.

  2. Confession- i’ve never had pumpkin in my life, the major supermarkets in the UK only sell pumpkins at halloween, i’ve brought one but only to crave.

    I have however for some strange reason had pumpkins seeds those.

  3. caloricandcrazy says:

    I never really liked roasted squash/pumpkin seeds (rather the roasted form of the vegetable itself!) but I can see these as being a great topping for yogurt mix 🙂

  4. I have never had roasted pumpkin seeds but I remember going to pumpkin carving parties with my parents and all the adults really wanted to get those seeds.

    • They’re actually really easy and quick to make, and much cheaper than getting them from the store. The squashes around here only cost around $1 per pound so it’s a really good deal since you get to eat the squash and the seeds!

  5. I would love to make this a tradition! I have never done it myself, but this year could be the one… I plan to make soup in a pumpkin later this month so that could be the time to get my roasting on 🙂

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