Roasted Squash or Pumpkin Seeds

You only need two ingredients to make these delicious fall treats.

I love snacking on them during the day and packing them in school lunches.

Please enjoy this recipe and your day today!


  • 1 pumpkin or any kind of squash with seeds
  • 1 good sprinkle of salt


Cut the pumpkin or squash in half and scoop out the seeds.

Separate the seeds from the flesh and wash the seeds with water.

Dry the seeds with a paper towel as best you can, then mix in the salt.

Spread the seeds and pumpkin or squash onto a baking sheet lined with parchment paper.

Roast at 300F for 45 minutes, stirring the seeds half-way through.

The pumpkin or squash is done when you can stick a fork into it easily, and the seeds are done when they’re crispy and golden.

Let cool and store in an air-tight container.


For today’s inspiration, this is my new favorite quote from Thich Nhat Hanh:

“When you plant lettuce, if it does not grow well, you don’t blame the lettuce. You look for the reasons it is not doing well.  It may need fertilizer, or more water, or less sun.  You never blame the lettuce. Yet, if we have problems with our friends or family, we blame the other person.  But if we know how to take care of them, they will grow well, like the lettuce. Blaming has no positive effect at all, nor does trying to persuade using reason and argument, just understanding.  That is my experience. No blame, no reasoning, no argument, just understanding. If you understand, and you show that you understand, you can love, and the situation will change.”

I can definitely get stuck using reasoning to persuade, rather than just understanding the other person’s point of view. Something for me to practice!

Chef Maitri Carmichael brings a creative and peaceful energy to every plate. She grew up in Toronto with a British Grandma and an Italian Nonna who showed their love through food, then she moved to the San Francisco Bay Area for 15 years, spending her free time at community farms and zen kitchens. Originally a scientist and biotech entrepreneur, she graduated from the Vegan Chef School in London (2021) and the Raw Food Culinary Academy in Vancouver (2023), and is now settled in Hawaii.

One response to “Roasted Squash or Pumpkin Seeds”

  1. maitricookswithlove Avatar

    So tasty!

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