How To Cook With Pumpkin Seeds

Pumpkin seeds are a byproduct from more than two billion pumpkins produced every year in the United States, according to the USDA's Agricultural Marketing Service. In 2020, the average per capita consumption of pumpkin products (including pumpkin puree, blossoms, and our personal favorite — pumpkin seeds) is estimated to be around 6.44 pounds annually. Many consumers often confuse pumpkin seeds and pepitas. Although these two ingredients are used almost interchangeably in recipes, pepitas are naturally shell-free and come from a specific type of oilseed pumpkin. 

Although you might be tempted to discard your pumpkin seeds when you hollow out a Jack-o-Lantern this fall, these little nutritional powerhouses are actually very versatile in the kitchen. According to BBC Good Food, pumpkin seeds are low in saturated fats and full of antioxidants that help reduce the amount of free radicals in the body. One 30-gram serving of pumpkin seeds is 170 calories, with 7 grams of protein. 

Here are our favorite ways to use up those pumpkin seeds at the end of the season. While you can purchase pepitas from the grocery store to use, you can also clean and dry pumpkin seeds from the discards of your hollowed pumpkins. Most of the uses listed here require you to remove the protective (yet edible) shell from the pumpkin seed. This can be easily done by placing the seeds between wax paper and pounding with a mallet to gently crack the shell. Or, boil the seeds until the casing comes off. 

Granola is the perfect crunchy topping for Greek yogurt or a rice cake — so why not make it even better with the addition of a salty, fatty serving of pumpkin seeds? Most granola recipes will recommend using shelled pumpkin seeds. This will provide a crunchy texture that contrasts the sweetness of honey and the softness of walnuts or pecans. Granola is customizable to your favorite recipe and desired crispiness; add more honey or maple syrup for a sweeter granola, or bake longer for a crunchier granola. For a boost of pumpkin flavor, sprinkle the granola with a liberal layer of pumpkin spice seasoning, cinnamon, and nutmeg. 

Mike Isabella's Aztec pumpkin-seed dip is inspired by the flavors of the past with ingredients of the present. This dip combines cooked jalapeño peppers, shallots, and garlic with roasted salted pumpkin seeds. You'll also find freshness from chopped parsley, cilantro, and fresh-squeezed lime juice. 

We love that this dip is super easy to make with a food processor and comes together in less than ten minutes. It can be served with pita chips or tortilla chips, and you can store it in an air-tight container in your refrigerator for a few days. If you're not a fan of eating as a dip, spread the mixture on a sandwich or include some as a hummus substitute in a salad. 

The perfect salad always needs a crunchy kick. Roasted pumpkin seeds are a common addition to salads because of the salty and savory bite each seed provides. We've found that pumpkin seeds pair well with autumnal salad ingredients like squash and beans, as well as Mediterranean ingredients like avocados, chickpeas, and cracked barley. 

For your next gathering, we recommend making a shaved root vegetable salad with thinly sliced pickled golden beets, kohlrabi, radishes, mint, crumbled ricotta salata, and pumpkin seeds. This salad is dressed with a light homemade apple butter vinaigrette. Our favorite part about this salad is how the fresh root vegetable flavors contrast the saltiness and crunchiness of the pumpkin seeds, as well as the acidic kick from the vinaigrette. 

Hummus is the perfect companion for chips, so why not make it even better by blending in pumpkin seeds? Mixing raw pumpkin seeds into your next homemade hummus recipe is a simple way to add a nutty flavor without disrupting the creamy texture. We recommend pulsing the pumpkin seeds first to help make a creamier hummus texture. Season the hummus with your favorite spices and flavorings. Roasted garlic, freshly chopped dill, lemon juice, and a drizzle of your favorite extra virgin olive oil can elevate your hummus and better suit it to its desired use as a sandwich spread, dip, or salad topper. 

Dairy-free cashew-pepita milk is easy to make at home with a few simple ingredients. You'll want to soak raw cashews and raw shelled pumpkin seeds overnight; this will soften the nuts and seeds and make the ingredients easier to blend. After straining, pulse the mixture with agave, water, and salt until smooth. Afterward, strain the mixture to remove clumps and enjoy the milk however you choose. Make a vegan latte with your favorite espresso or combine your dairy-free milk creation with dairy-free ice cream for a vegan milkshake. You can also add cocoa to make a chocolate cashew-pepita milk. 

Pumpkin seeds can provide a fatty complex to your favorite homemade salad dressing. Although you'll ideally want to soak your pumpkin seeds overnight to make the seeds easier to blend, it is not a necessary step. Combine the seeds in a high-powered blender with your favorite herbs (we recommend cilantro or parsley), acid, water, and oil. Blend until incorporated; you won't want any chunks left in the finished dressing. We also recommend slowly adding water to the dressing for the perfect texture. Add more water to thin out the dressing if needed, or less water if you're looking for more of a sandwich spread consistency. 

Smoothies are a bright, fresh way to get in your fruits and veggies. Why not bolster your next smoothie with a little help from pumpkin seeds? Like other creamy applications for pumpkin seeds, you'll want to be sure to soak the seeds the night before so that they'll blend smoothly by the time you're ready to make your smoothie. Add your favorite protein powder for an additional protein boost and customize with your favorite dairy and fruits. You can also adapt a smoothie into a bowl and top with your favorite nuts, seeds, and whole berries. There's no wrong way to smoothie! 

Charcuterie boards are popular for parties, beach dates, and snacking alike. Pumpkin seeds provide a great asset to a well-designed charcuterie board because of their fattiness and saltiness. The texture of a roasted, spiced pumpkin seed contrasts the softness of even the best types of cheeses on your charcuterie board. Pumpkin seeds can be served with everything from brie to maple-smoked cheddar. 

We recommend complementing pumpkin seeds with something sweet — like a jam with accompanying crackers. This will provide an optimal flavor experience and some relief from the saltiness of many items on a standard board. 

The perfect pancake isn't one from an overly-sweet box mix, it's from a rustic recipe that produces a hearty, filling pancake. Although many "alternative" pancake batters are made with oat or buckwheat flour, you can transform shelled pumpkin seeds into a useable pancake ingredient. You'll want to pulse the pumpkin seeds until fine before combining the resulting "flour" with a binder (eggs or egg alternatives like bananas), spices, and nut butter. After cooking and topping your pancakes with a hefty amount of maple syrup and berries, you're sure to be pleased with how filling and satisfying pumpkin seeds can be. 

Wild rice is a grass with close to twice the amount of protein and fiber as brown rice, according to Michigan State University. Wild rice has a much nuttier taste than conventional rice — especially when cooked in stock. 

Wild rice provides a great base for a rice bowl that includes pumpkin seeds, and you can get creative by adding an array of colorful fruits and vegetables like mangos, scallions, red peppers, carrots, and celery. The pumpkin seeds not only provide a bright green color to the bowl, but also provide a satisfying crunch to complement the other textures present. The flavors all come together with a dressing of your choice — we recommend something gingery with a pop from fresh herbs like parsley and cilantro. A wild rice bowl makes a great side salad for tacos or a meal in itself. 

Pumpkin seeds are obviously versatile, so it should be no surprise that a home cook could use the seeds as a coating for baked meat or fish. To make a crust at home, you'll want to finely pulse shelled pumpkin seeds with seasonings (we think garlic, chives, and onion powder are perfect pairings). Other seeds, especially sunflower seeds, can also be pulsed into the mixture for a stronger nutty flavor as well. 

We've found that pumpkin seeds lend themselves well to the flavors of halibut, tilapia, trout, and salmon. For those looking to stay on land, we recommend crusting chicken breasts in pumpkin seeds, too.

Nothing says fall quite like an apple cobbler. If you want to add a boost to your favorite cobbler streusel topping, consider adding some raw pumpkin seeds with the traditional streusel topping: brown sugar, butter, flour, and cinnamon. You'll get a boost of nutty undertones from the pumpkin seeds, along with a satisfying crunch when you bite into the cobbler. While you can use this for any other types of cobbler, we have found that the flavor of the pumpkin seeds pairs best with apples, pears, and peaches. You can also use pumpkin seed streusel to top your favorite homemade muffins. 

Salsa can always use a little reprieve from the acid and heat. Luckily, pumpkin seeds are here to help! We were initially inspired by Trader Joe's pepita salsa — which combines the acidic tang of fresh tomatoes, red pepper puree, vinegar, and onions with the fattiness of dry roasted pepitas. If you plan on making pumpkin seed salsa at home, we recommend using roasted seeds rather than raw seeds, because the crispiness tends to hold up much better if the seeds are roasted prior. Serve pumpkin seed salsa with your favorite tortilla chips or atop a breakfast bowl with scrambled eggs.