We are independent & ad-supported. We may earn a commission for purchases made through our links.
Advertiser Disclosure
Our website is an independent, advertising-supported platform. We provide our content free of charge to our readers, and to keep it that way, we rely on revenue generated through advertisements and affiliate partnerships. This means that when you click on certain links on our site and make a purchase, we may earn a commission. Learn more.
How We Make Money
We sustain our operations through affiliate commissions and advertising. If you click on an affiliate link and make a purchase, we may receive a commission from the merchant at no additional cost to you. We also display advertisements on our website, which help generate revenue to support our work and keep our content free for readers. Our editorial team operates independently of our advertising and affiliate partnerships to ensure that our content remains unbiased and focused on providing you with the best information and recommendations based on thorough research and honest evaluations. To remain transparent, we’ve provided a list of our current affiliate partners here.
Food

Our Promise to you

Founded in 2002, our company has been a trusted resource for readers seeking informative and engaging content. Our dedication to quality remains unwavering—and will never change. We follow a strict editorial policy, ensuring that our content is authored by highly qualified professionals and edited by subject matter experts. This guarantees that everything we publish is objective, accurate, and trustworthy.

Over the years, we've refined our approach to cover a wide range of topics, providing readers with reliable and practical advice to enhance their knowledge and skills. That's why millions of readers turn to us each year. Join us in celebrating the joy of learning, guided by standards you can trust.

Can I Eat Butternut Seeds?

By T. Alaine
Updated: May 16, 2024
Views: 7,800
References
Share

The seeds inside a butternut squash are absolutely edible. Butternut seeds are comparable to pumpkin seeds in that they are usually harvested from the flesh, cleaned, and roasted before eating. Eating butternut seeds is a great way to reduce waste in the kitchen while making a quick, healthy snack.

Winter squash such as butternut or pumpkins have fairly large cavities inside that hold numerous seeds. While the cavity and number of seeds in butternut squash are generally not as large as in pumpkins, the yield is usually significant enough to justify the time spent cleaning a roasting the seeds. To get to the seeds, simply cut off the base and stem end of the butternut squash to create a sturdy surface. Slice the squash in half lengthwise, then scoop the seeds and membranes out of the cavity with a spoon and place them in a bowl of water.

Soaking the seeds in water helps facilitate removing any flesh or membranes that are stuck to them. After soaking, run the butternut seeds under water and pull away any remaining flesh or membranes. Then, dry the seeds by placing them in a single layer over some paper towels until any excess liquid is gone.

At this point, the butternut seeds are technically ready to eat. The seeds can be consumed raw, and in fact proponents of raw diets commonly eat them this way. Some people, however, may find the seeds hard and difficult to chew or digest in their raw state.

Roasting butternut seeds is one of the most common preparations. The cleaned seeds are coated with cooking oil and any number of possible seasonings, placed in a single layer on a sheet pan, and roasted in the oven. Seeds are finished roasting when they are golden brown and emit a strong nutty aroma. Alternatively, the butternut seeds can be dry toasted in a skillet on the stove. Simply turn a dry skillet to medium heat and add the butternut seeds, stirring frequently until toasted.

Eating butternut seeds is a good way to introduce fiber and protein into the diet. An ounce (28g) of butternut seeds is approximately 150 calories before oils or seasonings are added. The same serving size contains an impressive 7g of protein and 13g of heart-healthy fats. Seeds can be eaten plain as a snack, sprinkled over greens as a crunchy salad topping, or added to cereals or granola. Additionally, butternut seeds can be incorporated into casseroles, rice or grain dishes, or stuffings.

Share
DelightedCooking is dedicated to providing accurate and trustworthy information. We carefully select reputable sources and employ a rigorous fact-checking process to maintain the highest standards. To learn more about our commitment to accuracy, read our editorial process.
Link to Sources
Discussion Comments
By Heavanet — On Jan 16, 2015

@rundocuri- If you follow the instructions in the article for roasting butternut squash seeds, all you have to do is add a little bit of sugar before roasting them. This will add just enough sweetness to compliment their rich flavor.

By Ocelot60 — On Jan 15, 2015

@rundocuri- I have a recipe for sweet roasted seeds. Though I typically use it for roasting pumpkin seeds, it will work just as well on butternut squash seeds.

After you prepare your seeds for roasting, drizzle them with your favorite type of cooking oil or softened butter. I prefer almond oil because it doesn't interfere with the nutty flavor of the seeds. Stir the oil and seeds together so that they are all completely covered.

Next, sprinkled the oiled butternut squash seeds with honey and brown sugar. Add a dash of cinnamon if you prefer, and again stir the mixture and seeds together. Roast them until golden brown as the article describes, and you will have a tasty, healthful, sweet treat.

By Rundocuri — On Jan 14, 2015

Does anyone have a recipe for roasting butternut squash seeds with a sweet glaze? I have roasted them with salt and oil, but I think they would taste very good with a sweet flavor.

Share
https://www.delightedcooking.com/can-i-eat-butternut-seeds.htm
Copy this link
DelightedCooking, in your inbox

Our latest articles, guides, and more, delivered daily.

DelightedCooking, in your inbox

Our latest articles, guides, and more, delivered daily.