Yes, squash seeds are edible and can be enjoyed as a crispy, nutrient-rich snack[1]. All varieties of winter squash and pumpkins, which are in the Curbitacea family, technically have edible seeds, including butternut, acorn, and delicata squash[3]. Roasted squash seeds have a nutty taste and are often used as snacks or garnishes for soups, salads, and pasta[5].
Squash seeds provide a variety of nutrients such as omega-3 fatty acids, protein, beta-carotene, vitamin C, fiber, magnesium, iron, and zinc[1][2][4]. For example, a one-ounce serving of dried squash seed kernels contains about 7 grams of protein, 13 grams of fat, 5 grams of carbohydrates, and significant amounts of magnesium, iron, and phosphorus[2].
To prepare squash seeds for eating, scoop them out of the squash, rinse to separate from the pulp, pat them dry, and then roast in the oven at a low temperature for 15–30 minutes until crisp[1]. Smaller seeds from squash varieties like butternut are easier to eat and chew compared to larger pumpkin seeds[5].
Eating roasted squash seeds is a nutritious way to reduce food waste and make the most out of your squash purchases[3]. The seeds can be stored for several weeks in the refrigerator or in small glass jars for future snacking[1].
References
- [1] Institute for Natural Medicine – Can You Eat Squash Seeds?
- [2] University of Rochester Medical Center – Nutrition Facts: Pumpkin and Squash Seed Kernels
- [3] The Sophisticated Caveman – How To Roast Squash Seeds
- [4] University Hospitals – Seeds, Pumpkin and Squash Seed Kernels, Dried
- [5] Flavorful Finds – Roasted Butternut Squash Seeds
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