Nut/Seed | Vegan Vegetarian Gluten Free High Protein

Pumpkin Seeds

Cucurbita pepo Allergen-Free
pumpkin seeds

Sourcing & Taxonomy

  • Family Cucurbitaceae
  • Primary Cuisine North American|Mexican|Middle Eastern
  • Seasonality Autumn (harvest)|Year-Round (packaged)
  • Source Pumpkin

The Forktionary Angle

"More than just a Halloween byproduct, these versatile seeds are a nutritional powerhouse and textural delight."

Definition

Edible seeds from pumpkins, typically flat and oval, with a chewy texture and nutty flavor, often roasted as a snack.

Sensory Profile

TasteNutty, Earthy, Slightly Sweet
TextureCrunchy, Chewy, Firm
AromaToasty, Mild, Nutty
AcidityLow

Technical Metrics

Culinary Use

Popular snack and garnish

Fiber Content

Good source of dietary fiber

Nutritional Value

Excellent source of magnesium

Nutrition Facts

Per 1/4 cup (30g)
Calories574 kcal
Total Fat49 g
Saturated Fat8.5 g
Trans Fat0 g
Cholesterol0 mg
Protein24.5 g
Total Carbohydrate15 g
Dietary Fiber6.5 g
Total Sugars1.1 g
Calcium46 mg
Iron8.8 mg
Potassium788 mg

Chef’s Secret

Toasting pumpkin seeds dry in a pan or oven significantly enhances their nutty flavor and crispness.

Substitutions

Best Match

Sunflower Seeds

1:1

Excellent for similar crunch and nutty flavor in salads, granolas, or as a snack.

Pepitas (Hulled Pumpkin Seeds)

1:1

If whole seeds aren't available, pepitas are the same ingredient without the shell.

Pine Nuts

1:1

Offer a similar texture and buttery nuttiness, great for pesto or garnishes.

Chopped Almonds

1:1

Provides crunch and a mild nutty flavor, versatile for many applications.

Buying Guide

Look for plump, uniformly colored seeds. Store in an airtight container to prevent rancidity.

Flavor Pairings

Salads Granola Breads Soups Yogurt Chocolate Spices (cumin chili).

Recipes Using Pumpkin Seeds

Low Protein Low Sodium Time To Make Vegetables

The Bomb Pumpkin Soup

Experience pure autumn bliss with this incredible harvest pumpkin soup, hailed as the best ever! This recipe, originally featured in *belle* magazine, delivers an unbelievably creamy and flavorful soup that's guaranteed to impress. Warm spices and perfectly roasted pumpkin create a symphony of taste sensations. Get ready for a taste of 'amazing'!

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Preparation Mexican Holiday Event Southwestern United States

Almond Chicken Mole Sauce

Indulge in this vibrant and flavorful Almond Chicken Mole Sauce, a recipe inspired by Cheryl Forberg's 'Stop the Clock! Cooking: Defy Aging—Eat the Foods You Love.' This rich and creamy sauce, ready in just 20 minutes, is the perfect complement to chicken or fish. The nutty almond flavor blends beautifully with warming spices for a dish that's both delicious and healthy!

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Salads Seasonal Asparagus Salads

Asparagus Feta Pumpkin Seed Salad

Brighten your early summer with this vibrant Asparagus Feta Pumpkin Seed Salad! The salty feta cheese dances beautifully with the creamy pumpkin seeds and tender asparagus, creating a symphony of flavors and textures. A satisfying crunch from the seeds perfectly complements the smooth, rich ingredients. This recipe is a delightful and light meal for two – you'll want to devour the whole thing!

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Time To Make Low In Something Main Ingredient Low Saturated Fat

Banana Porridge

Soothe your soul and nourish your body with this creamy, comforting banana porridge. Perfect for breakfast or a light snack, this recipe from the Natural Menopause Cookbook is packed with goodness and easily customizable to your taste. Quick, easy, and delicious – the ideal recipe for busy mornings!

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Time To Make Time To Make Preparation Easy

Bea's Broccoli Salad

This isn't just another broccoli salad – it's Bea's award-winning recipe, destined to become a family favorite! This vibrant and crunchy salad features perfectly balanced sweet and tangy flavors, with tender broccoli florets, sweet raisins, crunchy pumpkin seeds (or sunflower seeds!), and savory bacon and cheese. Prepare to be amazed by this easy-to-make, refreshingly delicious side dish, perfect for potlucks, barbecues, or a weeknight dinner. Get ready to experience broccoli salad like never before!

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5 Ingredients Or Less Oven Time To Make Kid Friendly

Best Ever Roasted Pumpkin Seeds

Transform leftover pumpkin seeds into irresistible, savory snacks! Our secret ingredient? Worcestershire sauce! This recipe delivers perfectly crunchy, flavorful seeds that will make you rethink throwing away pumpkin seeds forever. Get ready for a flavor explosion!

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30 Minutes Or Less Gifts Lunch Course

Candied Pumpkin Seeds Or Pecans

Sweet and crunchy candied pumpkin seeds and pecans – the perfect fall treat! This irresistible recipe, adapted from Southern Living Magazine, is easy to customize. Start with less sugar (try 1/3 cup) and adjust to your sweetness preference. These addictive snacks are ideal for holiday baking, snacking, or gifting.

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Dinner Party New Years Eggs Dairy Stove Top

Pumpkin Peanut Soup

Indulge in this unexpectedly delightful Pumpkin Peanut Butter Soup! The creamy richness of peanut butter and coconut milk, blended with sweet pumpkin puree, creates an elegant and surprisingly simple first course or light meal. Served in a stunning hollowed-out pumpkin for an unforgettable presentation. Perfect for fall gatherings or a cozy night in!

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Main Ingredient Preparation Cuisine Main Ingredient

Spinach And Pumpkin Seed Salad

This vibrant spinach and pumpkin seed salad is the perfect light lunch or side dish. Its zesty vinaigrette and crunchy pumpkin seeds complement the fresh spinach beautifully. Feel free to substitute mixed baby greens or mesclun for a unique twist! This easy 10-minute recipe is packed with flavor and perfect for a healthy and delicious meal.

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