Pumpkin Seed Recipe Ideas and Health Benefits

OOf all the squashes in the world, pumpkins are perhaps the best known (sorry, zucchini), but not necessarily for their nutritional value. We tend to think of pumpkins as decorations or dessert toppings, and forget about them after fall. But what you might not know is that the health benefits of pumpkin seeds are pretty dramatic, and reason enough to incorporate them into your diet year-round. “With protein, good fats, fiber and more, pumpkin seeds are a nutrient powerhouse,” says registered dietitian Marisa Moore, RD.

In particular, pumpkin seeds are an excellent source of magnesium. “Just an ounce of pumpkin seeds provides almost 40 percent daily value of magnesium in addition to other nutrients,” says Moore. “Magnesium is important in hundreds of processes in the body, from energy production to nerve function and bone structure. It helps promote healthy blood pressure and is known to help with relaxation.

At optimal levels, magnesium also helps improve your mood, improve the quality of your sleep, and support your gut health. Unfortunately, more than half of all Americans are magnesium deficient, perhaps as high as 75%, which means eating magnesium-rich foods has to be a real priority for most people. And pumpkin seeds are one of the best sources of multi-tasking minerals, not only because they contain a high concentration of magnesium, but also because they are versatile enough to be eaten in all kinds of dishes.

“I love adding pumpkin seeds to recipes and snack mixes for friends or guests with nut allergies,” Moore says. “And you can always season them – I like to grill them with chili and lime seasoning.” Sprinkling pumpkin seeds on salads or toast is also an easy option, but that’s just the beginning.

Below are 5 pumpkin seed recipe ideas to try cooking at home.

1. 3-Ingredient Pumpkin Seed Milk

3 Ingredient Pumpkin Seed Milk from Jordan Younger
Photo: Stocksy/Marti Sans

Jordan Younger, aka The Balanced Blonde, shared his alternative milk recipe with Well + Good a while back, and it’s still slamming. Naturally sweetened with Medjool dates and spiced with cinnamon, it’s great on its own, poured over granola, mixed into smoothies, or used as a substitute in dessert recipes.

Get the recipe: 3 ingredient pumpkin seed milk

2. Super Seed Grain Free Crackers

Photo: My new perspective

The only thing that can make your dipping game stronger is making your own crackers, like this easy recipe that incorporates seven different types of seeds, from pumpkin to hemp, to make sure all your nutritional bases are covered.

Get the recipe: Super Seed Grain-Free Crackers

3. Salted Honey Pumpkin Seed Bars

Photo: Light desserts

Pumpkin seeds play a starring role in this five-ingredient recipe, backed up with honey, coconut oil, oatmeal, and salt. They are ideal for an on-the-go breakfast, but can also be a nice addition to a charcuterie board.

Get the recipe: Salted Honey Pumpkin Seed Bars

4. Pumpkin Seed Pesto

Photo: Spruce eats

Traditionally, pesto is made with pine nuts, but in this recipe they’re replaced with pumpkin seeds, and frankly, you won’t miss them. This pesto is so good you’ll want to eat it by the spoonful, but we suggest pouring it over your favorite pasta or adding it to your scrambled eggs instead.

Get the recipe: Pumpkin seed pesto

5. Pipián Verde

Photo: Maricruz Avalos

Take your taco Tuesday (or any day) to the next level with this pumpkin seed green mole sauce that’s just begging to be slathered with chicken. Or, as Maricruz Avalos, who shared this delicious Mexican recipe on his blog, notes: It also goes very well with pork, fish or vegetables.

Get the recipe: Pipian Verde

Oh hi! You sound like someone who loves free workouts, discounts on top wellness brands, and exclusive Well+Good content. Join Well+, our online community of wellness insiders, and unlock your rewards instantly.

Comments are closed.