Roasted Winter Squash Seeds
Roasted Winter Squash Seeds deliver a toasty crunch with a light saltiness that highlights their naturally nutty flavor. Made from butternut or acorn squash seeds, they’re a satisfying way to turn kitchen scraps into a nutritious, grab-and-go snack, perfect for game day grazing or topping soups and salads.
- Prep10 mins
- Cook15 mins
- Serves4
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Roasted Winter Squash Seeds, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactGood
- 82 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 5 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityPoor
- 8 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 51
- Heart Health
- 83
- Metabolic
- 26
- Digestive
- 21
- Inflammatory
- 31
- Performance
- 29
- General Wellness
- 1
Gather all ingredients. Preheat the oven to 275 degrees F (135 degrees C). Line a baking sheet with parchment paper or aluminum foil.
- 2
After taking the seeds out of the squash, rinse them with water and remove any strings and squash bits. Pat the seeds dry and put them in a small bowl; stir in olive oil and salt until they are evenly coated.
- 3
Spread the seeds in a single layer on the prepared baking sheet.
- 4
Bake in the preheated oven for 15 minutes, or until the seeds begin to pop. Remove from the oven; let them cool on the baking sheet before serving.
- Calories 245.97 kcal Moderate 12%
- Protein 13.12 g Good Source 26%
- Carbohydrate 4.44 g 2%
- Total Fat 19.19 g High 25%
- Saturated Fat 4.1 g High 21%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 0.0 mg Low Source 0%
- Sodium 9.53 mg Low Source 0%
- Dietary Fiber 2.96 g Moderate 11%
- Total Sugars 0.02 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 11.11 mg Low Source 1%
- Iron 3.34 mg Moderate 19%
- Potassium 309.48 mg Low Source 7%
- Vitamin A 0.65 mcg Low Source 0%
- Vitamin C 0.0 mg Low Source 0%
- Vitamin D 0.0 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
No known allergens listed for this recipe. Always double-check ingredients for your needs.
About This Recipe
Roasted Winter Squash Seeds is made with 3 ingredients and serves 4. It takes about 25 mins and is rated easy. Key ingredients include Olive Oil, Pumpkin Seeds, and Salt. Each serving provides about 245.97 kcal, and is a good source of protein.
Recipe Questions
- What is Roasted Winter Squash Seeds made of?
- The main ingredients are Olive Oil, Pumpkin Seeds, Salt. The full list of 3 is above.
- How long does it take to make Roasted Winter Squash Seeds?
- About 25 mins in total: 10 mins to prepare and 15 mins to cook.
- How many calories are in one serving?
- One serving provides about 245.97 kcal. The full nutrition breakdown is above.
- Is Roasted Winter Squash Seeds easy to make?
- This recipe is rated easy, with 3 ingredients and 4 steps.
- Is Roasted Winter Squash Seeds healthy?
- Roasted Winter Squash Seeds has an easyChef Pro health score of 42/100. Per serving, it provides 245.97 calories and 13.12 g of protein, or 26% of the Daily Value. Worth noting per serving: saturated fat at 4.1 g (21% of the Daily Value). Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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