Sautéed Squash with Roasted Seeds

Sauteed squash with seeds is a fun healthy way to eat seeds.

If you're trying to get more healthy seeds into your diet, this dish is a great, easy way to do it. The crunch of the seeds adds depth to the texture of the sautéed squash. It's also a fast, easy side dish. Add cooked chicken to the sauté pan in the last 10 minutes of cooking to make it a full meal.

Serves: 1-2

Prep Time: 10 minutes

Cook Time: 20 minutes


  • 1 zucchini squash, washed and sliced
  • 1 summer squash, washed and sliced
  • 1 red pepper, diced
  • 1 small sweet onion, diced
  • 2 tablespoons butter or your choice of sautéing oil
  • 1 cup pumpkin or other squash seeds
  • 1/2 teaspoon coconut oil, liquid form
  • 1/2 teaspoon curry powder
  • Salt and pepper, to taste
  • Parmesan cheese, to taste, optional
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  • Heat butter or cooking oil in skillet over medium heat.
  • Add onion, and sauté until tender, about 1 minute.
  • Add squash and red pepper. Sauté, stirring, until soft, about 3-4 minutes.
  • Add salt and pepper.
  • Turn heat to low, cover, and cook until very tender, stirring occasionally, about 20 minutes.

While vegetables are cooking, prepare seeds:

  • Preheat oven to 375 ˚F.
  • Combine coconut oil with curry powder in a small bowl.
  • Add squash seeds, and toss until thoroughly coated.
  • Spread seeds onto a cookie sheet in a single layer.
  • Place the seeds in the oven.
  • Seeds are done when they are brown and crispy, about 10 minutes.

Serve squash with seeds sprinkled on top. Top with parmesan cheese if desired.


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