Roasted delicata squash seeds are quick and easy to make crispy and flavorful sweetened with maple syrup and cinnamon! Use leftover seeds from any delicata squash recipe to reduce waste and have a healthy crunchy snack on hand.
And if you enjoy this recipe, you'll love my Crispy Roasted Maple Brussels Sprouts!
Why You'll Love this Recipe
Quick and Easy - From start to finish, this simple recipe takes just 30 minutes. And you don't need any fancy kitchen equipment or uncommon ingredients.
Fall Flavors - Sweet cinnamon and maple flavors perfectly complement the nutty, toasted taste of oven baked delicata squash seeds. You'll want to snack all season long!
Eat the with Everything - You can snack on plant-based roasted delicata squash seeds all by themselves, mix and match them with different fruits and nuts, sprinkle on top of Greek yogurt parfait or mix into apple cinnamon granola.
You can use crunchy roasted squash seeds like pumpkin seeds or as a replacement for other crunchy ingredients like croutons on soup or salad toppers. Try them with my easy massaged kale salad or stirred into cozy sweet potato soup!
What You'll Need for this Recipe
Delicata Squash Seeds are the star here and most abundant at the beginning of the fall. Save the ones you remove from the squash to make my roasted delicata & kale salad! And you can easily double or triple this recipe with more seeds from more squash.
Olive Oil is my oil of choice here since we're roasting at a lower heat. But you can use other oils including avocado oil and grape seed oil.
Check out the recipe card below for full ingredients list, measurements, nutrition facts, and step-by-step instructions!
Substitutions & Variations
Sweetener - I love maple roasted delicata seeds because of the sweetness and autumnal vibes but feel free to use your favorite sweetener of choice, like honey, date syrup or even brown sugar.
Spices - This sweet roasted squash seeds recipe can be switched up with more warming spices like cardamom, nutmeg, and clove. Or you can take a savory route with fresh herbs, black pepper, etc.
How to Make Spiced Squash Seeds in the Oven
Step One: Remove any leftover squash and strings from the seeds then rinse and pat them dry. It's ok if some small bits of string remain attached to the seeds.
Pro Tip: Make sure to get the seeds completely dry so that they can get crispy while roasting in the oven.
Step Two: Toss the seeds in maple syrup and cinnamon until evenly coated.
Step Three: Spread the seeds out on a sheet pan to roast, making sure to leave space between the seeds.
Pro Tip: Line the sheet pan with parchment paper to prevent sticking!
Step Four: Roast the seeds until golden brown and crunchy, flipping halfway through for an even bake.
Pro Tip: Allow the seeds to cool to room temperature before storing to allow the maple syrup and oil time to set and keep the seeds from sticking together.
Frequently Asked Questions
Nope. Squash seeds are ready to roast with no soaking or softening.
Store the seeds in an airtight container at room temperature for up to a month or store in the fridge for up to three months.
Yes. Store them in an airtight freezer-safe container and freeze for up to six months.
These roasted squash seeds are vegan and gluten free and the nutrition profile is great for a variety of diets with a balance of protein, fiber, and healthy fats. They also contain minerals like calcium, iron, and magnesium.
Delicata Squash Seeds for PCOS
Regularly getting in a balance of fiber, protein, and healthy fat has been immensely helpful in management my PCOS symptoms and these oven roasted delicata squash seeds contain all three (USDA)!
And nutrients like calcium and magnesium have proven benefits for things like reducing insulin resistance, improving sleep quality, and lowering inflammation--all of which can benefit women with PCOS (NIH National Library of Medicine).
More Favorite Fall Recipes
I hope you'll enjoy these delicious crunchy lil bites soon and very soon. And sharing is caring so be sure to pin this recipe for later and follow me over on Pinterest. Thanks for reading!
Maple Cinnamon Roasted Delicata Squash Seeds
- 1 mixing bowl
- 1 spoon
- 1 sheet pan
- ⅓ cup delicata squash seeds from about one squash
- 2 teaspoon olive oil
- 2 teaspoon maple syrup
- 1 teaspoon cinnamon
- 1 pinch sea salt
- Preheat oven to 325 degrees Fahrenheit. Line a sheet pan with parchment paper and set aside.
- Remove any leftover squash and strings from the seeds. Rinse and pat them dry.
- Toss seeds in maple syrup, olive oil, cinnamon, and sea salt and cinnamon until evenly coated.
- Spread coated squash seeds on prepared sheet pan and place in the oven to roast for 10 minutes.
- Flip and stir seeds to turn them and roast for another 5 to 10 minutes until golden brown and fragrant.