Chili Maple Roasted Squash Seeds

roasted winter squash seeds

The next time you prepare winter squash, don’t just toss the seeds!

Like pumpkin seeds, winter squash seeds can be roasted with any number of flavor combinations to produce a tasty treat. Add roasted winter squash seeds to salads, trail mixes, or enjoy as a stand-alone snack.

Loaded with protein, mono- and poly-unsaturated fats, fiber, zinc, potassium, and magnesium, roasted winter squash seeds (such as butternut squash seeds), add quite a nutritional punch.

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When you remove the seeds from squash, remove as much of the stringy, fleshy bits as you can, but avoid rinsing the seeds to make the roasted squash seeds more flavorful.

This roasted squash seed recipe uses chili powder, real maple syrup, cinnamon, and real salt to produce a slightly sweet, slightly spicy, slightly salty treat. These roasted squash seeds are a more nutrient-dense alternative to chips, pretzels, popcorn and other salty snack foods, while also delivering on flavor – perfect to satisfy that craving for something crunchy.

Yield: 1

Chili Maple Roasted Squash Seeds

Chili Maple Roasted Squash Seeds

Sweet with a hint of spice, these roasted squash seeds are a tasty addition to salads, trail mixes, or as a stand-alone snack.

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes


  • 1/4 cup winter squash seeds
  • 1/2 tsp avocado oil
  • 1/2 tsp maple syrup
  • 1/8 tsp chili powder
  • 1/8 tsp ground cinnamon
  • unrefined salt, to taste


  1. Preheat oven to 325 degrees F. Line a baking sheet with parchment paper.
  2. Place squash seeds, oil, maple syrup, chili powder, and cinnamon in a bowl. Mix with a spoon until seeds are well coated.
  3. Spread seeds out evenly on prepared baking sheet. Sprinkle with salt.
  4. Bake in preheated oven for 20 to 25 minutes, or until seeds are at desired crispness. Be watchful - seeds burn quickly. Let cool and serve.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 101 Total Fat: 5g Saturated Fat: 1g Trans Fat: 0g Unsaturated Fat: 4g Cholesterol: 0mg Sodium: 147mg Carbohydrates: 10g Fiber: 3g Sugar: 2g Protein: 3g
Note: nutrition information isn't always accurate

Let me know what you think of these Chili Maple Roasted Squash Seeds in the comments below!

Amanda Austin is a Registered Dietitian Nutritionist and Certified LEAP Therapist who approaches health and wellness from an integrative and functional perspective. She loves a good DIY, making a mess in the kitchen, and working up a sweat. She’s also obsessed with her incredibly spoiled fur-babies, which includes a rambunctious Boston Terrier, 2 cranky house cats, and 3 boisterous chickens.

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