What Can You Do With Butternut Squash Seeds

You can do a lot with butternut squash seeds, and tossing them in the trash is honestly the biggest waste in your kitchen.
 
These little green seeds are packed with nutrition, they’re completely edible, and they can be roasted, seasoned, and turned into a snack you’ll actually crave.
 
So if you’ve been scooping out the inside of your butternut squash and dumping the seeds without a second thought, this post is for you.
 
Below, we’ll go through what you can do with butternut squash seeds, from roasting to planting, plus a few tips to make the most of every single seed.
 
Let’s get into it.
 

What Can You Do With Butternut Squash Seeds?

You can do plenty with butternut squash seeds, and the most popular option is roasting them into a crunchy, healthy snack.
 
But that’s not the only thing you can do with butternut squash seeds.
 
Here are the best ways to put them to use.
 

1. Roast Them for a Tasty Snack

Roasting is hands down the number one thing you can do with butternut squash seeds.
 
Once roasted, they taste a lot like pumpkin seeds, which makes sense since butternut squash and pumpkin are cousins.
 
You can season them with salt, pepper, garlic powder, paprika, or even a little cinnamon if you want something sweet.
 
Toss them in olive oil, spread them on a baking sheet, and roast at 275°F for about 15 to 20 minutes.
 
Stir them halfway through so they brown evenly and don’t burn.
 
The result is a crunchy, savory snack you can eat by the handful.
 

2. Add Them to Salads and Soups

Another great thing you can do with butternut squash seeds is use them as a topping.
 
Roasted butternut squash seeds add a nice crunch to salads, soups, and even roasted vegetable bowls.
 
They work especially well on top of creamy soups like butternut squash soup, where that texture contrast really shines.
 
You can also sprinkle them over yogurt or oatmeal if you’re into savory-sweet combos.
 

3. Make Your Own Seed Butter

If you’re feeling a little more ambitious, you can do something really cool with butternut squash seeds: turn them into seed butter.
 
Just like you’d make pumpkin seed butter, you can blend roasted butternut squash seeds in a food processor until they turn creamy.
 
Add a pinch of salt, a drizzle of honey, or a little oil to help things along.
 
It takes some patience, but the result is a nut-free spread that’s great on toast or in smoothies.
 

4. Grind Them Into a Gluten-Free Flour

You can also do something unexpected with butternut squash seeds by grinding them into flour.
 
Once they’re thoroughly dried and roasted, pulse them in a blender or coffee grinder until you get a fine powder.
 
This seed flour works as a gluten-free addition to baked goods, and it adds a mild, nutty flavor.
 
Just swap a small portion of your regular flour for it so you don’t throw off the texture of your recipe.
 

5. Plant Them and Grow More Squash

Here’s another thing you can do with butternut squash seeds that most people forget about: plant them.
 
Butternut squash seeds are viable, which means you can dry them out and save them for next season.
 
Just rinse them well, let them dry completely on a paper towel, and store them in a cool, dry place.
 
When spring rolls around, you can plant them and grow your own butternut squash at home.
 
Keep in mind that seeds from hybrid squash might not grow true to the parent plant, but it’s still a fun experiment.
 

Are Butternut Squash Seeds Healthy?

Yes, butternut squash seeds are healthy, and they’re loaded with good stuff your body actually needs.
 

1. Packed With Protein and Fiber

Butternut squash seeds are a solid source of plant-based protein and dietary fiber, which helps keep you full and supports digestion.
 

2. Rich in Healthy Fats

They also contain healthy unsaturated fats, which are good for your heart and help your body absorb fat-soluble vitamins.
 

3. Full of Vitamins and Minerals

Butternut squash seeds give you magnesium, zinc, iron, and potassium, plus a decent dose of vitamin E and B vitamins.
 

4. Loaded With Antioxidants

They’re also rich in antioxidants that help fight inflammation and protect your cells from damage.
 

How to Clean and Prepare Butternut Squash Seeds

Before you can do anything with butternut squash seeds, you’ve got to clean them properly.
 
Here’s the simple way to do it:
 

1. Separate the Seeds From the Pulp

Scoop out the seeds and strings, then pull the seeds away from the pulp with your fingers.
 

2. Rinse Them in a Colander

Rinse the seeds under cool water, rubbing them gently to remove any leftover squash bits.
 

3. Pat Them Completely Dry

Spread them on a clean towel and pat them dry, because wet seeds steam instead of roast.
 

4. Roast or Store Them

From there, you can roast them right away or let them dry fully and store them for planting later.
 

So, What Can You Do With Butternut Squash Seeds?

You can do a whole lot with butternut squash seeds, and none of it involves throwing them away.
 
You can roast them into a crunchy snack, sprinkle them on soups and salads, blend them into seed butter, grind them into flour, or save them to plant next season.
 
They’re healthy, versatile, and basically free every time you cook a butternut squash.
 
So the next time you slice one open, don’t toss those seeds.
 
Now you know exactly what you can do with butternut squash seeds, so put them to good use.