Roasted pumpkin or squash seeds are a great snack to carry in your day pack. They are packed full of fat, fiber and protein to keep you going during the day. Preparing them is quick and easy. They can be roasted and placed on crackers (like shown below), but on top of a salad, or eaten alone!


  • Cleaned Squash or Pumpkin seeds
  • Olive Oil (optional)
  • Crackers
  • Cream Cheese


Cooking Supplies

  • Gas Burner
  • Frying pan



  1. Remove the seeds from the squash and remove all strings and bits of squash. You may need to rinse with water to remove everything. Pat dry when finished
  2. Turn the gas burner on low and roast the seeds in the frying pan. Roast the seeds (without oil) until the inner moisture is removed. Its important to get the seeds dry before adding the oil, otherwise the seeds will not dry oil properly. Roasting  take around 10 minutes.
  3. Once seeds are dry, add a tablespoon of olive oil (optional) and salt to taste. Allow the seeds to heat up with
  4. Spread cream cheese on the crackers and sprinkle roasted seeds on top!

Let us know about your experience! Leave a comment below.




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