When it comes to cooking with squash, the flesh often steals the spotlight, leaving the seeds as an afterthought. But did you know those tiny seeds are a treasure trove of flavour, nutrition, and versatility? Instead of tossing them, try these creative ways to use squash seeds and make your kitchen more sustainable while adding a little something extra to your meals.
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Why use squash seeds?
Beyond their culinary versatility, squash seeds are packed with nutrients. They’re rich in healthy fats, protein, magnesium, and zinc, making them a nutritious addition to your diet. Embracing squash seeds also minimises food waste, allowing you to use every part of the squash.
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Roast them for a crunchy snack
The simplest and most popular way to use squash seeds is roasting. After scooping them out, rinse off any stringy bits, pat them dry, and toss them with olive oil, salt, and your favourite spices. Spread them on a baking sheet and roast at 350°F (175°C) for about 15–20 minutes until golden and crispy.
From savoury blends like garlic powder and smoked paprika to sweet options with cinnamon and honey, roasted squash seeds are a customizable snack or a crunchy topping for soups and salads.
Add them to granola or trail mix
Squash seeds are a fantastic addition to homemade granola or trail mix. Mix them with oats, nuts, dried fruit, and a drizzle of maple syrup before baking to create a nutrient-packed breakfast or snack. Their crunch adds an exciting texture and an earthy, nutty flavour.
Blend into seed butter
Why stop at peanut or almond butter? Turn your squash seeds into creamy seed butter. Roast the seeds, then blend them in a food processor with a touch of oil until smooth. Add a pinch of salt or a drizzle of honey for extra flavour.
This unique spread is perfect for toast, smoothies, or baking recipes that call for nut butter but could use a twist.
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Use in baking recipes
Ground squash seeds can be used as a flour substitute in baking. Blend the seeds into a fine powder and mix them into recipes for muffins, bread, or cookies. They add a subtle nuttiness and boost the nutritional profile of your baked goods.
Alternatively, sprinkle whole roasted seeds into dough for a delightful crunch.
Turn them into a flavorful pesto
For a unique spin on traditional pesto, replace pine nuts with roasted squash seeds. Blend them with fresh basil, garlic, olive oil, Parmesan cheese, and a squeeze of lemon.
This versatile pesto can be used on pasta, sandwiches, or as a dip, proving that squash seeds can hold their own in gourmet dishes.
Add them to soups
Squash seeds can elevate soups in two ways. First, use roasted seeds as a garnish for creamy soups like butternut squash or pumpkin. They add a satisfying crunch and depth of flavour.
Second, toast the seeds lightly and use them to infuse stocks or broths. Their nutty aroma enhances the overall richness of the soup.
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Make a savoury squash seed oil
To get fancy, you can use squash seeds to create an infused oil. Lightly roast the seeds and simmer them with a neutral oil like grapeseed or sunflower oil. Strain out the solids, and you’re left with a fragrant oil perfect for drizzling over salads, roasted veggies, or bread.
Compost what’s left
Even if you’ve used the seeds for oil or they don’t make it into your recipes, they’re not wasted. Toss any leftover bits into your compost bin to enrich your garden soil. That way, even the smallest scraps find purpose.
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