Description
A healthy, crunchy, and flavorful snack made from roasted spaghetti squash seeds. Packed with plant-based protein, fiber, and essential nutrients, these seeds are perfect for guilt-free snacking or as a garnish for your favorite dishes.
Ingredients
Scale
- Seeds from 1 spaghetti squash
- 1–2 teaspoons olive oil (or avocado oil)
- 1/4 teaspoon fine sea salt (to taste)
Optional Seasonings (choose one or mix):
- Spicy: 1/4 teaspoon paprika or cayenne pepper
- Sweet: 1/4 teaspoon cinnamon + 1/2 teaspoon sugar
- Savory: 1/4 teaspoon garlic powder + thyme
Instructions
Prepare the Seeds
- Cut the spaghetti squash in half lengthwise. Scoop out the seeds and pulp.
- Rinse the seeds under cold water in a strainer, separating the seeds from the pulp. Soak for 10–15 minutes for stubborn pulp if needed. Pat the seeds dry using a clean towel.
Season the Seeds
- Preheat the oven to 300°F (150°C).
- Place the seeds in a mixing bowl, drizzle with oil, and sprinkle with salt. Add optional seasonings as desired. Toss well to coat.
Roast the Seeds
- Spread the seasoned seeds in a single layer on a parchment-lined baking sheet.
- Roast for 20–25 minutes, stirring halfway through for even browning. Monitor during the last 5 minutes to avoid burning.
Cool and Enjoy
- Remove the seeds from the oven and let them cool for 5–10 minutes.
- Enjoy immediately or store in an airtight container for up to 2 weeks.
Notes
- For a spicy kick, add cayenne or chili powder to the seeds before roasting.
- For a sweet twist, try cinnamon and sugar for a dessert-inspired flavor.
- Ensure seeds are dry before roasting to achieve maximum crunchiness.
- Use parchment paper to prevent sticking and make cleanup easier.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Snack
- Method: Roasting
- Cuisine: American
Nutrition
- Serving Size: 1/4 cup (~30g)
- Calories: 150
- Sugar: 0g
- Sodium: 150mg (depending on salt added)
- Fat: 10g
- Saturated Fat: 1.5g
- Unsaturated Fat: 8.5g
- Trans Fat: 0g
- Carbohydrates: 5g
- Fiber: 3g
- Protein: 6g
- Cholesterol: 0mg
Keywords: Roasted spaghetti squash seeds, healthy snack, vegan snack, gluten-free snack, crunchy seeds, sustainable eating, plant-based protein, low-waste recipe