Sugar Free Roasted Rosemary Sage Seeds

Remember when I told you to save the seeds from baking your spaghetti squash? That's because they can be used in this simple recipe. Using those leftover seeds is ideal because it helps prevent food waste and you'll turn your "wasted" bits into a tasty treat with just a few simple ingredients. Of course, you can always use some store bought ones if you don't have a squash on hand!

I'm a big fan of roasted seeds and these are no exceptions. Instead of a sweetened roasted nut like my Cinnamon Coconut Roasted Pecans, these are made savory with the use of rosemary and sage. It's no coincidence that these happen to be my two favorite herbs. The balance of savory with crunch is a beautiful combination.

Roasted seed are the perfect snack. They can easily be taken on the go whether its to work, in the car or for a long day of airport travel. They also make a great movie night popcorn replacement since you get a nice crunch from them! These seeds will stay good for several days as long as you store them in an airtight bag or container, but they will start to lose their crispness after a couple days. They can be stored at room temp or in the fridge, which is really good in my opinion! 


Prep Time: 5 mins
Cook Time: 30-40 mins
Servings: 2

½ cup squash seeds
1 tbl olive oil
1-1 ½ tsp dried rosemary
¼ tsp ground sage
½ tsp salt


  1. Preheat oven to 300. Line a baking sheet with tin foil or parchment paper.
  2. Separate seeds from squash flesh and rinse them off in a fine mesh strainer.
  3. Spread out onto paper towel and pat dry.
  4. Place all ingredients into bowl and mix well. 
  5. Spread the seeds out in a single layer across the baking sheet.
  6. Roast for 30 minutes, flipping every 10. Test your seed to make sure it is crunchy to your liking. Roast an additional 10 minutes if desired.

Note: I used spaghetti squash seeds but this recipe can be used for other seeds as well. Baking time will vary among the seeds so be sure to check every 10 minutes to not over/under cook them.

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