Helping Hands in the Kitchen: Homemade Roasted Seeds

Image of homemade roasted seeds with seasoning in a metal cup.

Roasted seeds are a delicious and healthy snack that can be enjoyed any time of the day. They are easy to make at home and can be customized with a variety of seasonings to suit your taste. If you’re looking for a tasty and nutritious snack, look no further than these homemade roasted seeds. In this blog post, we’ll share our favorite recipe for making roasted seeds that are crunchy, flavorful, and oh-so-satisfying. So grab your apron, and let’s get roasting!

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Baking sheet, strainer, and a clean towel.



  • Seeds removed from squash (butternut, spaghetti, acorn, etc.)
  • 1/4 tbsp olive oil
  • sea salt, pinch
  • ground black pepper, to taste
  • 1/4 tsp paprika
  • other favorite seasonings


  1. Pre-heat the oven to 300°F. Line a baking sheet with parchment paper.
  2. Rinse and wash the seeds in a strainer under running cool water, removing any bits of squash.
  3. Once clean, dry seeds in a clean towel.
  4. Place seeds on a baking sheet and drizzle the olive oil. Sprinkle salt, pepper, and paprika on seeds and toss to coat. Spread seeds evenly on the pan. Roast for 15-20 minutes.
  5. Remove from the oven and let cool.
  6. Use as a topping on salads or soups or eat as a snack. Enjoy!


Homemade Roasted Seed
Nutrition Facts
Serving Size: 1 Serving
Amount Per Serving & % Daily Value*
Calories: 195.2kcal 10%
Total Fat: 17.5g 27%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 2.3mg 0%
Total Carbohydrate 3.5g 1% 
Dietary Fiber 1.9g 8%
Sugars 0.5g
Protein 9.7g 19%
Vitamin A 0%
Vitamin C 1%
Calcium 1%
Iron 16%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Seeds– high in magnesium which can help regulate blood sugar and lower the risk of developing diabetes. The magnesium can also help regulate blood pressure and lower the risk of heart disease.

Olive Oil – rich in monounsaturated fats, especially oleic acid. This fat has been linked to reducing inflammation and the risk of cancer. Studies have shown the risk of a stroke is lowered in those who consume olive oil.

Left: A mix of varieties of seeds.
Right: Olive oil pouring into a small bowl.

Recipe provided by Reanetta Perkins
Maryland Unversity of Integrative Health