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Can You Eat Squash Seeds?

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Absolutely! Squash seeds are a wonderful, crispy snack, full of nutrients like omega-3 fatty acids, protein, beta-carotene, and vitamin C. They should never be dispatched to the trash or compost.

Toasted squash seeds are delicious right out of the oven, but they will also keep for weeks or more in the refrigerator. (At my house, they rarely last that long.)

Squash’s health benefits are bountiful. This superfood can support your heart, help lower blood pressure, and reduce cancer and diabetes risk.

Recipe for Roasted, Toasted Squash Seeds

This simple recipe can be used for all varieties of squash, including pumpkin. Yes, pumpkins are part of the squash family! The seeds you dig out of that Halloween jack-o’-lantern or set aside when baking pie are 100% edible. Next time your kids ask for a fun fall project, try making this healthy snack.


  • Squash seeds from one medium squash
  • Tamari (optional)


  1. Preheat your oven to 250 degrees.
  2. Scoop out the seed-filled insides of the squash. Place seeds in a small strainer and rinse them with warm water while you separate and discard the pulpy strands. Don’t worry if a little stubborn squash pulp clings to seeds. It will crisp up after baking and can be easily removed. Pat seeds dry.
  3. Spread a single layer of seeds on a baking sheet. No need to spray the pan with oil!
  4. Bake seeds for 15–30 minutes, until they begin to pop. Roasting at low heat helps preserve fatty acids and prevents burning.
  5. When the seeds are hot, but have dried out a bit, carefully sprinkle on a dash of tamari. Let them sizzle a few minutes more.
  6. Watch the seeds closely, periodically shifting them on the pan. They will burn as moisture escapes and the nutty flavor concentrates.
  7. Let the browned seeds cool. Store in small glass jars. Top stuffed squash with the toasted seeds—a great way to show kids how to use up a whole vegetable.

One thing I like about toasted squash seeds is that I can’t buy them in a store. For friends and family allergic to tree nuts, these make a great holiday gift.

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This article is provided by

The Institute for Natural Medicine, a non-profit 501(c)(3) organization. INM’s mission is to transform healthcare in America by increasing both public awareness of natural medicine and access to naturopathic doctors for patients. INM believes that naturopathic medicine, with its unique principles and practices, has the potential to reverse the tide of chronic illness that overwhelms existing healthcare systems and to empower people to achieve and maintain their optimal lifelong health. INM strives to achieve this mission through the following initiatives:

  • Education – Reveal the unique benefits and outcomes of evidence-based natural medicine
  • Access – Connect patients to licensed naturopathic doctors
  • Research – Expand quality research of this complex and comprehensive system of medicine

About The Author(s)

Guest Author

Amy Rothenberg ND, DHANP

Dr. Rothenberg is a contributor to INM and practicing licensed naturopathic doctor in Northampton, Massachusetts. Dr. Rothenberg is the American Association of Naturopathic Physicians 2017 Physician of the Year. Dr. Rothenberg’s writing can be found on, Better Nutrition’s Naturopathic Health Hub, Medium, Thrive Global, and The Huff Post. She is the proud mother of 3 adult children.

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