Pumpkin seeds, which are also referred to as pepitas, are tiny nutritional powerhouses hosting lots of protein, healthy fats, magnesium, zinc, and antioxidants. Seeds add not only texture and flavour to the meal but also importantly, provide health benefits. Here are 10 versatile ways to add pumpkin seeds to your diet.
Roasting pumpkin seeds is one of the simplest and most popular ways to enjoy them. Toss the seeds in olive oil, sprinkle with salt, and roast them in the oven until crispy. For variety, experiment with seasonings like chilli powder, garlic, or cinnamon for a sweet or savoury twist.
Pumpkin seeds add a delightful crunch to salads. Enjoy them as toppings on green salads, grain bowls, and pasta salads. The nutty flavour of pumpkin seed goes well with fresh vegetables, vinaigrette, and feta cheese.
Add a handful of raw or roasted pumpkin seeds to your smoothies for a protein and nutrient boost. Blend them with fruits, greens, yoghurt, and your favourite milk to create a creamy, nutrient-dense drink.
Like almond or peanut butter, pumpkin seed butter is a delicious and healthy spread. Take roasted pumpkin seeds, mix with a bit of oil until smooth and creamy, and use it as a spread on toast, a dip for fruits, or a base for sauces.
Pumpkin seeds can also add a fabulous flavour and texture to baked goods. Pumpkin seeds are impressive when added to bread, muffins, cookies, or granola bars—they add an incredible nutty crunch. They're especially amazing in recipes that use pumpkin puree for a double dose of pumpkin goodness.
Sprinkle pumpkin seeds over the top of soups, stews, or roasted vegetables to add another dimension of flavour as well as texture. They pair well with rich and velvety soups like butternut squash or tomato basil soup.