Tamari Roasted Winter Squash Seeds

white roasting pan on a blue and yellow dish towel with brown winter squash seeds in the center of the pan

In the old days, I used to throw away winter squash seeds. I wasn’t planning on planting them, so what good were they? The answer: Plenty good! Roast them in the oven with tamari, olive oil and fish sauce for a salty snack that will be gobbled up right from the pan.

I roast the seeds from those oddly shaped hard winter squash I buy at the farmer’s market, from butternut and acorn squash and from pumpkins. I use the same recipe for all of them. The seeds are different sizes and shapes, and each tastes slightly different depending on the squash, but they always taste great.

I like to experiment with different seasonings for the roasted seeds, but my go-to is olive oil and tamari. Fish sauce adds a bit more depth without any fishy taste, but it’s not essential. If you can’t tolerate soy, try Worcestershire sauce, or simply use salt and pepper. Adjust the amounts of oil and seasonings if you have more or fewer seeds.

Stir the seeds frequently as they roast, and watch them carefully in the last few minutes, when they can burn very quickly. I know this for a fact.

Compost the pulp or feed it to your dog if you have one. I cut the stringy pulp with scissors so it’s easier for my dog to eat.

Tamari Roasted Winter Squash Seeds

By Springhouse Turtle Serves: many
Prep Time: 10 minutes Cooking Time: 20 minutes Total Time: 30 minutes

Toast any winter squash seeds in salty tamari for a delightful cool weather snack.


  • 3/4 cup winter squash seeds
  • 2 tablespoons olive oil
  • 1 tablespoon tamari
  • 1/2 teaspoon fish sauce



Preheat oven to 350 degrees F.


Rinse the seeds in a sieve to remove any pulp. Shake off excess water.


Put the seeds in a glass, ceramic or metal roasting pan.


Add the olive oil, tamari and fish sauce. Stir with a wooden spoon until all seeds are coated.


Roast in pre-heated oven for 10-20 minutes, stirring every few minutes to keep the seeds from sticking to the pan.


When the seeds swell up and start turning brown, watch them very closely, stirring every couple minutes so they don't burn. They should be medium to dark brown and most of the liquid will be gone from the pan when they are done.


Remove from the oven, cool and enjoy!

Springhouse Turtle Eats


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