Pure Pumpkin Power! Learn how to eat pumpkin seeds and enjoy their amazing health benefits! Discover our Australian-grown, organic pumpkin seeds.

Pumpkin seeds are packed with nutrition, crunch, and a world of possibilities. Whether you know them as pumpkin seeds or "pepitas", these tiny seeds are much more than a seasonal snack at Halloween. They're a year-round treat that can elevate your snacks, meals, and even your health.

But what’s the best way to eat them? Can you munch on them raw, or should they always be roasted? What are the health benefits you’re reaping with every handful? Keep reading for this ultimate guide to eating pumpkin seeds, and you’ll soon see there’s much more to them than meets the eye.

Why Eat Pumpkin Seeds?

You may be wondering, “What’s so special about pumpkin seeds anyway?” Well, these small seeds are packed with nutrients and come with a range of health perks.

Nutritional Benefits of Pumpkin Seeds

Pumpkin seeds may be tiny, but they’re impressively nutrient-dense. Here’s what you’re getting with every bite.

Protein

A great plant-based protein source for vegetarians and vegans, pumpkin seeds contain all the essential amino acids required by our bodies to function properly.

Healthy Fats

Pumpkin seeds are rich in healthy fats, such as monounsaturated and polyunsaturated fats. These types of fats help keep your heart healthy and reduce inflammation in the body.

Fibre

Just one cup of pumpkin seeds contains about 12 grams of fibre! Fibre is essential for proper digestion and can also help lower cholesterol levels and regulate blood sugar levels.

Minerals

Pumpkin seeds are an excellent source of minerals like zinc, magnesium, iron, and phosphorus.

Vitamins

Pumpkin seeds are a good source of important vitamins, including vitamin E and several B vitamins, which support immune function and energy production.

Health Benefits of Pumpkin Seeds

Regular intake of the nutrients in pumpkin seeds can reap several key health benefits.

Heart Wellness

The combination of magnesium, zinc, and healthy fats is perfect for supporting a healthy heart.

Better Sleep

Thanks to tryptophan—a precursor to serotonin and melatonin—pumpkin seeds can help with relaxation and better sleep.

Boosted Immunity

High zinc content can boost immune defences, keeping you healthier year-round.

Preparing Pumpkin Seeds for Eating

Eating pumpkin seeds isn't difficult to figure out, but if you’re starting with a fresh pumpkin (waste not, want not), there are a few steps to follow.

Step 1: Harvesting Your Seeds

If you're carving a pumpkin and see all those slippery seeds inside, don't just throw them out! Scoop the seeds out with a spoon and separate them from the stringy pumpkin pulp. It can be a messy job, but trust me, it’s well worth it.

Step 2: Cleaning the Seeds

Once you've gathered your seeds, rinse them in a colander under cold water. Use your fingers to dislodge any leftover bits of pumpkin flesh. Then, pat the seeds dry with a clean kitchen towel or paper towel.

Step 3: Roasting Pumpkin Seeds

Roasting is one of the easiest—and tastiest—ways to prepare pumpkin seeds. Here’s how you can do it:

1. Preheat your oven to 180°C (around 350°F).
2. Toss the cleaned seeds in a drizzle of olive oil and sprinkle with a pinch of salt.
3. Spread the seeds in a single layer on a baking tray.
4. Roast for about 10-15 minutes, stirring halfway through to ensure even crispiness.

Want to get creative? Try flavoured roasted seeds! Add a dusting of cinnamon and brown sugar for a sweet snack, toss them with paprika and chilli powder for some heat, or experiment with garlic and herbs for a savoury twist.

Alternative Preparations

If roasting is simply one step too many, there are other ways to prepare pumpkin seeds.

Raw

Keep them raw for salads or smoothies. Consider soaking and sprouting them first to make them easier on digestion.

Powdered

Blend the seeds into a powder and sprinkle it into recipes like smoothies, porridge, or muffin batters.

Creative Ways to Eat Pumpkin Seeds

Pumpkin seeds are versatile. Once prepared, you can use them in so many ways—snacks, recipes, and more.

Snack Time

Sometimes, simple is best. Roasted pumpkin seeds with your favourite seasoning make an excellent snack on their own. Carry them in a small container for an easy, protein-packed nibble during the day.

On Top of Dishes

Sprinkle pumpkin seeds on salads, soups, or yoghurt, for extra flavour and crunch. Their nutty taste pairs delightfully well with greens, creamy soups, and fruity breakfasts.

Baked Goods and Smoothies

Throw them into cookie dough or homemade granola bars for added texture and nutrients. When it comes to smoothies, you can toss in a handful of seeds for a protein boost.

Pumpkin Seed Butter

Have you tried pumpkin seed butter? It’s made just like peanut or almond butter and carries a wonderfully earthy, nutty flavour. Use it as a spread, or swirl it into overnight oats for a delicious start to your day.

flavour

Quick Recipe for Pumpkin Seed Butter

Making pumpkin seed butter at home is super simple and requires just a few ingredients!

Ingredients:

• 2 cups of raw or roasted pumpkin seeds
• 1-2 tablespoons of oil (such as coconut or avocado oil)
• A pinch of salt (optional)

Instructions:

1. If your pumpkin seeds aren’t already roasted, spread them on a baking sheet and roast at 350°F (175°C) for about 10 minutes, stirring halfway through. This step helps bring out their flavour.
2. Once the seeds are cool, add them to a food processor or high-powered blender. Blend on high until the seeds break down into a crumbly texture.
3. Gradually, the seeds will release their natural oils and form a smooth, creamy butter. This process might take 5-10 minutes. Be patient and scrape down the sides as needed.
4. If the mixture is too thick, add the oil one tablespoon at a time until you reach your desired consistency.
5. Taste and add a pinch of salt if you like. Blend for another minute to mix everything well.
6. Transfer your pumpkin seed butter to a jar and store it in the refrigerator for up to two weeks.

Enjoy it as a spread, in smoothies, or straight off the spoon!

How to Store Pumpkin Seeds

Pumpkin seeds are best stored in an airtight container, preferably in the fridge or a cool, dark place to maintain their freshness. Raw pumpkin seeds will keep for several months, while roasted seeds are best eaten within 2-3 weeks, though they rarely last that long once you start snacking!

As we have seen, pumpkin seeds are small but mighty. Packed with nutrition, they can be eaten on their own or added to just about any meal or recipe. From their nutrient-rich profile to their versatility in the kitchen, there’s every reason to add pumpkin seeds to your pantry.

Why not give them a try? Whether you roast them, toss them into your salad, or whip up some pumpkin seed butter, you’re bound to find new ways to enjoy their earthy flavour and incredible crunch. Go ahead, grab a pumpkin (or a bag of seeds), and start experimenting today!

Make life easier on yourself and choose our Boost Nutrients Australian-grown, raw, organic pumpkin seeds.

Whilst you are here, why not explore our full range of storecupboard superfoods and boost your nutrition today!

Curious about how superfoods can help maximise nutrient density? Read our guide 'What are Superfoods?'.