Pumpkin Seed Recipes

Pumpkin seeds, also known as pepitas, are a powerhouse of nutrition and a deliciously crunchy addition to various recipes. Whether you enjoy them roasted, blended into sauces, or sprinkled over salads, these tiny seeds are packed with protein, healthy fats, and essential nutrients. They’re also a fantastic source of magnesium, zinc, and antioxidants, making them a must-have ingredient for a balanced diet. This post will explore seven easy and healthy pumpkin seed recipes that elevate your meals while boosting your health.

7 Easy & Healthy Pumpkin Seed Recipes

1. Roasted Spiced Pumpkin Seeds

Ingredients:

• 1 cup raw pumpkin seeds
• 1 tbsp olive oil
• ½ tsp sea salt
• ½ tsp smoked paprika
• ¼ tsp garlic powder
• ¼ tsp black pepper (optional)

Instructions

1. Preheat oven to 300°F (150°C).

1. Toss pumpkin seeds with olive oil and spices.

1. Spread them evenly on a baking sheet.

1. Roast for 15 minutes, stirring occasionally, until light golden brown.

1. Let it cool and enjoy it as a snack or topping!

2. Pumpkin Seed Butter

Ingredients:

• 2 cups raw pumpkin seeds
• 1 tbsp coconut oil
• 1 tbsp maple syrup (optional)
• ½ tsp sea salt

Instructions:

1. Toast the pumpkin seeds in a dry pan over medium heat for 5 minutes.

1. Blend in a food processor, adding coconut oil gradually.

1. Add salt and maple syrup, then blend until smooth.

1. Store in an airtight jar and use as a spread.

3. Pumpkin Seed Granola

Ingredients:

• 2 cups rolled oats
• ½ cup pumpkin seeds
• ¼ cup almonds (chopped)
• ¼ cup raw cashews
• ¼ cup raw walnuts
• ¼ cup raw almonds
• ¼ cup raisins
• 2 tbsp maple syrup
• 2 tbsp coconut oil
• ½ tsp cinnamon

Instructions:

Step 1: Preheat the Oven
Preheat your oven to 325°F (163°C). Line a baking sheet with parchment paper for easy cleanup.

Step 2: Mix the Dry Ingredients
Combine the rolled oats, raisins, and cinnamon in a large mixing bowl, Stir well to distribute the ingredients evenly.

Step 3: Add the Wet Ingredients
Drizzle maple syrup and coconut oil over the dry ingredients. Mix thoroughly to coat everything evenly.

Step 4: Bake Until light brown
Spread the mixture evenly on the baking sheet. Bake for 15 minutes, stirring halfway through to ensure even roasting.

Step 5: Add Raw Nuts & Let It Cool
Once the granola is ready and fragrant, remove it from the oven and immediately stir in the raw pumpkin seeds, almonds, cashews, and walnuts. Let it cool completely, allowing the granola to become crunchier.

Step 6: Store & Enjoy
Store in an airtight container for up to two weeks. Enjoy it as a breakfast cereal, yogurt topping, or healthy snack!

4. Pumpkin Seed Pesto

Ingredients:

• 1 cup fresh basil leaves
• ½ cup pumpkin seeds
• ¼ cup olive oil
• 1 garlic clove
• ¼ cup nutritional yeast
• ½ tsp sea salt

Instructions:

1. Blend all ingredients in a food processor until smooth.

1. Adjust seasoning as needed.

1. Use it as a pasta sauce or a dip for veggies.

5. Pumpkin Seed Energy Bites

Ingredients:

1 cup dates (pitted)

½ cup pumpkin seeds

¼ cup shredded coconut

1 tbsp cocoa powder

¼ cup sesame seeds (for coating)

Instructions:

Blend the dates, pumpkin seeds, shredded coconut, and cocoa powder in a food processor until the mixture becomes sticky.

Roll the mixture into small bite-sized balls.

Roll each ball in sesame seeds until fully coated.

Refrigerate for at least 30 minutes to set.

Enjoy as a healthy snack!

6. Pumpkin Seed and Avocado Salad

Ingredients:

1 ripe avocado, diced

¼ cup pumpkin seeds (raw)

¼ cup pomegranate seeds

2 cups mixed greens (spinach, arugula, or lettuce)

2 tbsp sunflower seeds (raw)

2-3 Brazil nuts, chopped

2 tbsp olive oil

Juice of ½ fresh lemon

Salt and black pepper to taste

Instructions:

Prepare the Salad Base

• In a large salad bowl, add the mixed greens as the base.

Add the Crunchy Ingredients

• Sprinkle the pumpkin seeds, sunflower seeds, and chopped Brazil nuts over the greens.

Incorporate the Avocado and Pomegranate

• Gently add the diced avocado and pomegranate seeds for a burst of color and flavor.

Make the Dressing

• whisk the olive oil, fresh lemon juice, salt, and black pepper in a small bowl.

Toss and Serve

• Drizzle the dressing over the salad and toss gently to coat all ingredients evenly.

Enjoy!

7. Roasted Whole Pumpkin Seeds

Ingredients:

1 cup whole pumpkin seeds (with shells)

1 tbsp fresh lemon juice

½ tsp sea salt

½ tsp turmeric powder

Instructions:

Step 1: Preheat the Oven
Preheat your oven to 300°F (150°C). Line a baking sheet with parchment paper.

Step 2: Clean & Dry the Seeds

• If using fresh seeds, rinse them thoroughly to remove any pumpkin pulp.

• Pat them dry with a kitchen towel and let them air-dry for about 10-15 minutes to help them roast better.

Step 3: Season the Seeds

• In a bowl, toss the pumpkin seeds with lemon juice, sea salt, and turmeric.
• Stir well to ensure the seasoning coats all the seeds evenly.

Step 4: Roast Until Crispy

• Spread the seeds evenly on the baking sheet.
• Bake for 35-40 minutes, stirring every 10-15 minutes for even roasting.
• They are ready when golden and crispy.

Step 5: Cool & Enjoy

• Let the seeds cool completely before eating.
• Enjoy as a crunchy snack or sprinkle over soups and salads!

Frequently asked questions: