Pumpkin seeds (or pepitas) are full of various vitamins, minerals, antioxidants, fiber, and healthy fats. There are numerous creative and flavorful ways to enjoy pumpkin seed.
Healthiest ways to eat pumpkin seeds;
A bowl of assorted green seeds captured against a light backdrop, promoting the idea of healthy snacking and the richness they add to various dishes in a visually appealing manner.
How you prepare pumpkin seeds can influence both flavor and nutrient availability.
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Pumpkin seeds (or pepitas) are full of various vitamins, minerals, antioxidants, fiber, and healthy fats. There are numerous creative and flavorful ways to enjoy pumpkin seeds.
Eat Them Raw
Pumpkin seeds are packed with nutrients, making them a simple and convenient snack to eat by the handful.1 Eating them raw helps preserve some of the nutrients that can be lost during heating and processing.
Look for unsalted, shelled raw pumpkin seeds, which are often labeled as “pepitas.” To keep them fresh for as long as possible, store them in an airtight container in a cool, dark place to help prevent their natural oils from becoming rancid.
Lightly Roasted
If you prefer your pumpkin seeds lightly roasted, this can boost their natural flavor and add a nice crunch, while preserving most of their nutrients.2 Some research says that light roasting can actually increase their antioxidant capacity.3
Drizzle them lightly with avocado oil and roast them for about 10 to 15 minutes at a gentle 300 degrees. To add a little more zest, try smoked paprika, garlic powder, or even a touch of ground cinnamon before roasting.
Add to Smoothies
Smoothies are an ideal vehicle for a handful of nuts or seeds. Adding pumpkin seeds to a smoothie can enhance its nutritional value without significantly altering the flavor. Pepitas are an excellent option for this, as they contribute magnesium, fiber, iron, and zinc.
To optimize the creaminess, soak the seeds in warm water for a few hours before adding them to the blender.
Toss Into Salads and Soups
Pumpkin seeds add a satisfying crunch to salads while boosting their overall nutritional value.1 Toss a small handful with mixed leafy greens, legumes, chopped raw vegetables, and a drizzle of olive oil and vinegar for a healthy, filling dish. Raw or roasted, seasoned pepitas can even make a nice replacement for croutons.
Mix Into Veggie Burger Patties
Pumpkin seeds can take homemade veggie burgers to the next level by adding texture, protein, and essential nutrients.1 When ground or chopped, they act as a binder and boost your burger’s nutritional profile.
Mix Into Oatmeal
Stirring pumpkin seeds into oatmeal is an easy way to make your breakfast more filling and nutritious.1 The seeds also add a pleasant crunch and mild, nutty flavor that pairs well with warm oats, cinnamon, and fruit.
