From pumpkin pie to pumpkin spice lattes, pumpkin-flavored dishes are all the rage during the fall months. In addition to providing nutrient-dense flesh, pumpkins are packed with pumpkin seeds, which can be harvested straight from pumpkins or purchased ready to eat from the store.
Pumpkin seeds, also known as pepitas, are high in protein, fiber, and essential minerals like magnesium, copper, and zinc. Plus, these tiny seeds are versatile and can be enjoyed as a nutrient-dense snack or added to sweet and savory recipes.
While pumpkin seeds are delicious on their own, you can make them even more nutritious and flavorful using a few simple steps.
Purchase raw pumpkin seeds from the store or harvest pumpkin seeds from fresh pumpkins by scooping them out, rinsing and cleaning off the pulp, then allowing them to dry completely. Drizzle the pumpkin seeds with olive oil, then toss them with spices of your choice, such as turmeric, cinnamon, ginger, or paprika. Then, roast them at 325 degrees Fahrenheit until lightly golden, between 20-30 minutes.
Why It’s Good for You: Spices like turmeric and cinnamon contain anti-inflammatory compounds. For example, cinnamon contains powerful antioxidant and anti-inflammatory compounds, including cinnamaldehyde, eugenol, cinnamic acid, and coumarin, that may help lower inflammation and protect cells against oxidative stress. Plus, using spices reduces the need for flavorings like salt and sugar, making your pumpkin seed snack more nutritious.
Pro Tip: Try a warming mix of spices, like cinnamon, cloves, and nutmeg, and mix with a teaspoon of granulated monk fruit to give your pumpkin seeds a pumpkin spice flavor without the need for sugar.
When shopping for pumpkin seeds, choose sprouted seeds. Sprouting is a process that reduces levels of antinutrients, natural compounds in seeds, grains, and legumes that interfere with the absorption of minerals like iron.
Why It’s Good for You: By reducing antinutrients such as phytic acid, the sprouting process makes key minerals found in pumpkin seeds, including iron, magnesium, and zinc, more available for your body to absorb and use.
Pro Tip: Try sprouted seeds lightly roasted with a sprinkle of sea salt for a nutrient-dense, crunchy snack.
For a sweet, high-protein snack, try making pumpkin seed energy balls. To make this tasty snack, pulse pumpkin seeds with other nutritious ingredients like dates, vanilla protein powder, almond butter, flaxseeds, and oats.
Why It’s Good for You: Combining pumpkin seeds with other high-protein and high-fiber ingredients, like protein powder, flaxseeds, almond butter, and oats, creates a filling, nutritious snack that can be enjoyed any time of day.
Pro Tip: To reduce the sugar content of this recipe, leave out the chocolate chips and maple syrup, or replace the maple syrup with a non-caloric, blood sugar-friendly sweetener, like monk fruit.
For a quick, sweet, and salty snack that’s perfect for fall hiking or leaf-peeping, combine roasted pumpkin seeds with almonds, dried cherries, and dark chocolate chips to create an energizing trail mix. Store your trail mix in an airtight container or in individual silicone baggies for an easy grab-and-go snack.
Why It’s Good for You: The combination of dried fruit, nuts, and dark chocolate provides a source of plant-based protein, fiber, vitamins, minerals, and antioxidants, making a balanced snack that can keep you fueled and nourished.
Pro Tip: When purchasing dried fruit for your trail mix, stick to dried fruit made without added sugar, like unsweetened dried cherries.
Blend whole raw pumpkin seeds into smoothies for a creamy texture and a boost of nutrients. Try adding pumpkin seeds to fall-themed smoothies, like a smoothie made with frozen banana, Greek yogurt, pumpkin puree, pumpkin pie spice, pumpkin seeds, and almond milk for a healthy seasonal treat.
Why It’s Good for You: Pumpkin seeds add protein, healthy fats, and fiber to smoothies. An ounce of pumpkin seeds packs 8.45 grams of plant-based protein, which makes your smoothies extra filling.
Pro Tip: When making smoothies, combine protein sources, such as pumpkin seeds and Greek yogurt or pumpkin seeds and protein powder, to make sure your smoothie keeps you satiated until your next meal or snack.
Sprinkle roasted pumpkin seeds over salads, grain bowls, soups, and roasted vegetables for a flavorful crunch with added nutritional benefits. Pumpkin seeds can take the place of croutons, which are low in protein, fiber, vitamins, and minerals.
Why It’s Good for You: Using roasted pumpkin seeds as a topping will add healthy fats, fiber, minerals, and phenolic antioxidants to your dishes. Plus, pumpkin seeds add a crunchy texture to meals, which can make them more satisfying.
Pro Tip: Roast pumpkin seeds with spices and seasonings, like garlic powder and salt, before using them as a crunchy topping.
Try turning pumpkin seeds into a creamy, nutrient-dense seed butter. Blend raw or roasted pumpkin seeds in a food processor until smooth and creamy. You can customize your pumpkin seed butter by adding flavors like cinnamon, cacao powder, or a bit of sea salt and maple syrup.
Why It’s Good for You: Since it’s made with seeds, pumpkin seed butter is safe for those with tree nut allergies. You can use pumpkin seed butter as a replacement for peanut butter and almond butter on sandwiches, in energy balls, and in dips. You can also try using pumpkin seed butter in place of regular butter on toast and bagels for a more nutrient-dense spread.
Pro Tip: Swirl pumpkin seed butter into oatmeal or mix it with a bit of maple syrup, cinnamon, and nutmeg for a sweet, yet healthy dip for fresh fruit.
Pumpkin seeds are a healthy choice on their own, but you can make them even more flavorful and nutritious by transforming them into snacks and meals.
Try using pumpkin seeds as a crunchy topping for salads, roasting them with anti-inflammatory spices, or turning them into a creamy, nutritious seed butter.
