The humble pumpkin seed is often overlooked, but it’s a nutritional powerhouse that deserves some serious attention. Not only do they add crunch and flavor to a variety of dishes, but they’re also packed with protein, fiber, and healthy fats. This fall season, why not get creative with these tiny seeds? From savory snacks to sweet treats, we’ve rounded up 18 delicious pumpkin seed recipes that are sure to satisfy your cravings.
In this article, we’ll dive into a range of tasty and healthy ideas for using pumpkin seeds in everything from baked goods to main courses. Whether you’re looking for a quick snack or a special treat, these recipes are sure to inspire you to get creative with this versatile ingredient.
Roasted Pumpkin Seeds with Sea Salt
Elevate your snacking game with this simple and flavorful recipe that brings out the natural sweetness of roasted pumpkin seeds.
Ingredients:
– 1 cup pumpkin seeds
– 2 tablespoons olive oil
– 1/4 teaspoon sea salt
– Optional: paprika or chili powder for added flavor
Instructions:
1. Preheat oven to 350°F (180°C).
2. Rinse the pumpkin seeds in a fine-mesh strainer under cold water.
3. In a bowl, toss the seeds with olive oil, sea salt, and any desired additional seasonings (paprika or chili powder).
4. Spread the seeds in a single layer on a baking sheet lined with parchment paper.
5. Roast for 25-30 minutes, stirring every 10 minutes, until the seeds are golden brown and fragrant.
Cooking Time: 25-30 minutes
Tips:
– For a more intense flavor, increase the roasting time by 5-10 minutes or until desired level of browning is reached.
– Store roasted pumpkin seeds in an airtight container for up to 3 days.
Spicy Chili Lime Pumpkin Seeds
Add a burst of flavor to your snack time with these addictive Spicy Chili Lime Pumpkin Seeds. Perfect for munching on while watching a game or as a healthy addition to your lunchbox.
Ingredients:
– 1 cup pumpkin seeds
– 2 tablespoons olive oil
– 1 tablespoon lime juice
– 1/2 teaspoon chili powder
– 1/4 teaspoon salt
– 1/4 teaspoon cayenne pepper (optional)
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a bowl, toss pumpkin seeds with olive oil, lime juice, chili powder, salt, and cayenne pepper (if using) until evenly coated.
3. Spread the mixture on a baking sheet lined with parchment paper.
4. Roast for 30-40 minutes or until fragrant and slightly puffed, stirring occasionally to prevent burning.
5. Remove from oven and let cool completely.
Cooking Time: 30-40 minutes
Honey Cinnamon Roasted Pumpkin Seeds
Transform plain pumpkin seeds into a sweet and savory snack with this simple recipe that combines the warmth of cinnamon with the golden nectar of honey. Perfect for a healthy movie night or as a crunchy addition to your favorite salad.
Ingredients:
– 1 cup pumpkin seeds
– 2 tbsp honey
– 1 tsp ground cinnamon
– 1/4 tsp salt
– 1/4 tsp black pepper
Instructions:
1. Preheat oven to 350°F (175°C).
2. Rinse the pumpkin seeds and pat dry with a paper towel.
3. In a bowl, mix together honey, cinnamon, salt, and black pepper.
4. Add the pumpkin seeds to the bowl and toss until evenly coated with the honey-cinnamon mixture.
5. Spread the seeds on a baking sheet lined with parchment paper.
6. Roast for 30-40 minutes or until lightly browned and fragrant.
Cooking Time: 30-40 minutes
Serve: Once cooled, enjoy as a snack or add to your favorite dishes for an extra crunch!
Garlic Parmesan Pumpkin Seeds
Transform plain pumpkin seeds into a flavorful snack with this simple recipe. With the perfect balance of savory and sweet, these Garlic Parmesan Pumpkin Seeds make a delicious addition to any gathering.
Ingredients:
– 1 cup raw pumpkin seeds
– 2 cloves garlic, minced
– 1/4 cup grated Parmesan cheese
– 1 tablespoon olive oil
– Salt, to taste
Instructions:
1. Preheat oven to 350°F (175°C).
2. Rinse the pumpkin seeds and pat dry with paper towels.
3. In a bowl, mix together garlic, Parmesan cheese, and olive oil.
4. Add the pumpkin seeds to the bowl and toss until they are evenly coated with the garlic-Parmesan mixture.
5. Spread the seeds on a baking sheet in a single layer.
6. Bake for 15-20 minutes or until fragrant and lightly toasted.
Cooking Time: 15-20 minutes
Maple Glazed Pumpkin Seeds
Transform plain pumpkin seeds into a sweet and tangy snack with this easy recipe. Perfect as a healthy movie night treat or addition to your favorite salad.
Ingredients:
– 1 cup pumpkin seeds
– 2 tablespoons pure maple syrup
– 1 tablespoon olive oil
– 1/4 teaspoon salt
– 1/4 teaspoon black pepper
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a bowl, whisk together maple syrup, olive oil, salt, and black pepper.
3. Add pumpkin seeds to the bowl and toss until evenly coated with the glaze.
4. Line a baking sheet with parchment paper and spread the glazed pumpkin seeds in a single layer.
5. Bake for 25-30 minutes or until the seeds are golden brown and fragrant.
6. Remove from oven and let cool completely before serving.
Cooking Time: 25-30 minutes
Curry Spiced Pumpkin Seeds
Elevate your snack game with this addictive recipe that combines the nutty goodness of pumpkin seeds with the aromatic warmth of Indian spices. Perfect for munching on while watching a movie or as a healthy addition to your favorite trail mix.
Ingredients:
– 1 cup pumpkin seeds
– 2 tablespoons curry powder
– 1 tablespoon olive oil
– 1 teaspoon salt
– 1/4 teaspoon black pepper
– 1/4 teaspoon cumin
– 1/4 teaspoon coriander
Instructions:
1. Preheat oven to 350°F (180°C).
2. In a bowl, whisk together curry powder, olive oil, salt, black pepper, cumin, and coriander.
3. Add the pumpkin seeds to the bowl and toss until evenly coated with the spice mixture.
4. Spread the seeds on a baking sheet in a single layer.
5. Bake for 30-35 minutes or until fragrant and lightly toasted.
Cooking Time: 30-35 minutes
Sweet and Salty Pumpkin Seed Brittle
This sweet and salty treat combines the flavors of pumpkin seeds with a hint of sea salt, creating a deliciously addictive snack.
Ingredients:
– 1 cup roasted pumpkin seeds
– 1/2 cup light corn syrup
– 1/4 cup water
– 1 tablespoon honey
– 1 teaspoon baking soda
– 1/4 teaspoon sea salt
– 1 tablespoon unsalted butter, melted
Instructions:
1. Line a large baking sheet with parchment paper.
2. In a medium saucepan, combine corn syrup, water, and honey. Place over medium heat and stir until sugar has dissolved.
3. Bring mixture to a boil, then reduce heat to medium-low and simmer for 10 minutes.
4. Remove from heat and stir in melted butter, baking soda, and sea salt.
5. Add pumpkin seeds and stir until they are evenly coated with the syrup mixture.
6. Pour mixture onto prepared baking sheet and spread into an even layer.
7. Allow to cool and set at room temperature for 30 minutes.
Cooking Time: 10 minutes
Pumpkin Seed Pesto Pasta
This recipe combines the warmth of roasted pumpkin seeds with the brightness of fresh basil, creating a unique and delicious pasta dish. Perfect for fall gatherings or cozy nights in.
Ingredients:
– 8 oz. pasta of your choice
– 1/2 cup roasted pumpkin seeds (see note)
– 1/4 cup extra-virgin olive oil
– 2 cloves garlic, minced
– 1/4 cup fresh basil leaves
– 2 tbsp. grated Parmesan cheese
– Salt and pepper to taste
– Optional: 1/4 cup crumbled feta cheese for added creaminess
Instructions:
1. Preheat oven to 350°F (175°C). Toss pumpkin seeds with 1 tsp. olive oil, salt, and pepper on a baking sheet. Roast for 5-7 minutes or until fragrant.
2. Cook pasta according to package instructions. Drain and set aside.
3. In a food processor, combine roasted pumpkin seeds, garlic, basil, Parmesan cheese, and remaining olive oil. Process until smooth.
4. Combine cooked pasta and pumpkin seed pesto sauce. Season with salt and pepper to taste.
5. Top with crumbled feta cheese, if desired.
6. Serve immediately.
Cooking Time: 20-25 minutes
Chocolate Covered Pumpkin Seeds
Add a delicious twist to your fall snacking with these sweet and savory chocolate covered pumpkin seeds. Perfect as a healthy snack or as a fun addition to your favorite desserts.
Ingredients:
– 1 cup pumpkin seeds
– 1/2 cup dark chocolate chips (at least 60% cocoa)
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (180°C). Spread pumpkin seeds on a baking sheet and toast for 10-12 minutes, or until fragrant and lightly browned.
2. In a double boiler or a microwave-safe bowl, melt chocolate chips in 30-second increments, stirring between each interval, until smooth.
3. Stir in honey and vanilla extract until well combined.
4. Remove toasted pumpkin seeds from oven and let cool slightly.
5. Dip cooled pumpkin seeds into melted chocolate, using a fork to fully coat the seeds.
6. Place coated seeds on parchment paper or a silicone mat. Refrigerate for at least 30 minutes to set.
7. Enjoy your delicious chocolate covered pumpkin seeds!
Cooking Time: 10-12 minutes (toasting), 30 minutes (chilling)
Pumpkin Seed Granola Bars
These chewy granola bars are perfect for snacking on the go, and the addition of pumpkin seeds gives them a delightful seasonal flavor. With only 7 ingredients, they’re also incredibly easy to make.
Ingredients:
– 2 cups rolled oats
– 1 cup chopped nuts (such as almonds or walnuts)
– 1/2 cup pumpkin seeds
– 1/4 cup honey
– 1/4 cup brown sugar
– 1 tablespoon maple syrup
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (180°C). Line an 8×8 inch baking dish with parchment paper.
2. In a large bowl, combine oats, nuts, and pumpkin seeds.
3. In a separate bowl, mix together honey, brown sugar, maple syrup, and vanilla extract.
4. Pour the wet ingredients over the dry ingredients and stir until everything is well combined.
5. Press the mixture into the prepared baking dish.
6. Bake for 20-25 minutes or until lightly golden.
7. Remove from oven and let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Pumpkin Seed Trail Mix
Get ready to snack on a delicious blend of textures and flavors with this Pumpkin Seed Trail Mix recipe! Perfect for a quick energy boost or as a healthy snack on-the-go.
Ingredients:
– 1 cup pumpkin seeds
– 1/2 cup mixed nuts (almonds, cashews, pecans)
– 1/4 cup dried cranberries
– 1/4 cup dark chocolate chips
– 1 tablespoon honey
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 350°F (180°C). Spread the pumpkin seeds on a baking sheet and toast for 5-7 minutes, or until fragrant and lightly browned.
2. In a large bowl, combine the toasted pumpkin seeds, mixed nuts, and dried cranberries.
3. Melt the chocolate chips in a microwave-safe bowl in 30-second increments, stirring between each interval, until smooth.
4. Pour the melted chocolate over the nut mixture and stir until everything is well coated.
5. Drizzle with honey and vanilla extract. Toss to combine.
Cooking Time: 10-12 minutes (including toasting pumpkin seeds)
Pumpkin Seed Crusted Salmon
This recipe adds a nutty flavor and satisfying crunch to pan-seared salmon, making it a perfect main course for a special occasion or a cozy night in.
Ingredients:
– 4 salmon fillets (6 oz each)
– 1/2 cup pumpkin seeds
– 2 tbsp olive oil
– 2 tbsp lemon juice
– 2 cloves garlic, minced
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 400°F (200°C).
2. In a small bowl, mix together pumpkin seeds, olive oil, lemon juice, and garlic.
3. Season salmon fillets with salt and pepper.
4. Coat each salmon fillet evenly with the pumpkin seed mixture, pressing gently to adhere.
5. Place coated salmon on a baking sheet lined with parchment paper.
6. Bake for 12-15 minutes or until cooked through.
7. Garnish with chopped parsley, if desired.
Cooking Time: 12-15 minutes
Pumpkin Seed Butter Spread
Get ready to spread some autumnal joy with this simple and delicious Pumpkin Seed Butter Spread recipe! With the warm, nutty flavor of pumpkin seeds and a hint of sweetness, this spread is perfect for topping toast, sandwiches, or using as a dip.
Ingredients:
– 1/2 cup raw pumpkin seeds
– 1/4 cup unsalted butter, softened
– 2 tablespoons maple syrup
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. Preheat your oven to 350°F (180°C).
2. Spread the pumpkin seeds on a baking sheet and toast for 5-7 minutes, or until fragrant and lightly browned.
3. In a food processor or blender, combine the toasted pumpkin seeds, softened butter, maple syrup, honey, and salt.
4. Process until smooth and creamy, stopping to scrape down the sides of the bowl as needed.
5. Transfer the spread to a serving dish or jar.
Cooking Time: 15 minutes
Pumpkin Seed Energy Bites
These no-bake energy bites are packed with nutritious pumpkin seeds, rolled oats, and natural sweetness from honey. Perfect as a quick snack or post-workout pick-me-up.
Ingredients:
– 2 tablespoons rolled oats
– 1 tablespoon pumpkin seeds
– 1 tablespoon creamy almond butter
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a medium-sized bowl, combine oats, pumpkin seeds, and salt.
2. In a small bowl, mix together almond butter and honey until smooth.
3. Add the vanilla extract to the almond butter mixture and stir well.
4. Pour the wet ingredients into the dry ingredients and stir until a dough forms.
5. Use your hands to shape the dough into 6-8 energy bites.
6. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes.
Cooking Time: None (no-bake)
Pumpkin Seed Salad Topping
Add a nutritious and flavorful twist to your salads with this simple recipe for Pumpkin Seed Salad Topping. Roasted pumpkin seeds provide a crunchy texture and nutty flavor that complements a variety of greens.
Ingredients:
– 1/2 cup pumpkin seeds
– 2 tablespoons olive oil
– 1 tablespoon honey
– Salt, to taste
– Optional: garlic powder, chili flakes, or other seasonings of your choice
Instructions:
1. Preheat oven to 350°F (180°C).
2. Toss pumpkin seeds with olive oil, honey, and salt in a small bowl until the seeds are evenly coated.
3. Spread the seed mixture on a baking sheet lined with parchment paper.
4. Roast for 10-12 minutes or until fragrant and lightly browned, stirring occasionally.
5. Remove from oven and let cool completely.
6. Use as a topping for your favorite salads.
Cooking Time: 10-12 minutes
Pumpkin Seed Bread with Cranberries
Warm up to the flavors of fall with this moist and aromatic pumpkin seed bread infused with tart cranberries. Perfect for a cozy breakfast or brunch, this recipe combines the comforting spices of pumpkin pie with the sweet-tartness of cranberries.
Ingredients:
– 1 cup warm water
– 2 teaspoons active dry yeast
– 3 tablespoons sugar
– 4 cups all-purpose flour
– 1 teaspoon salt
– 1/2 cup roasted pumpkin seeds
– 1/4 cup dried cranberries
– 2 large eggs
– 2 tablespoons unsalted butter, melted
Instructions:
1. Combine warm water, yeast, and sugar. Let it sit for 5 minutes.
2. Add flour, salt, and pumpkin seeds to the mixture. Mix until a shaggy dough forms.
3. Knead the dough on a floured surface for 10 minutes.
4. Place the dough in a greased bowl, cover, and let rise in a warm place for 1 hour.
5. Preheat oven to 375°F (190°C). Punch down the dough and fold in cranberries and melted butter.
6. Shape into a round loaf and bake for 35-40 minutes or until golden brown.
Cooking Time: 35-40 minutes
Pumpkin Seed Smoothie Bowl
This autumn-inspired breakfast bowl combines the warmth of pumpkin with the crunch of toasted pumpkin seeds, topped with a dollop of creamy Greek yogurt.
Ingredients:
– 1/2 cup frozen pumpkin puree
– 1/2 banana, sliced
– 1 tablespoon honey
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon vanilla extract
– 1/2 cup unsweetened almond milk
– 1/4 cup toasted pumpkin seeds
– 1/2 cup Greek yogurt
– Chopped fresh mint leaves (optional)
Instructions:
1. In a blender, combine pumpkin puree, banana, honey, cinnamon, and vanilla extract.
2. Blend until smooth and creamy, adding almond milk as needed to achieve desired consistency.
3. Pour the mixture into a bowl.
4. Top with toasted pumpkin seeds, Greek yogurt, and chopped fresh mint leaves (if using).
5. Serve immediately and enjoy!
Cooking Time: 5 minutes
Pumpkin Seed Stuffed Bell Peppers
A flavorful and nutritious twist on traditional stuffed peppers, this recipe combines the sweetness of bell peppers with the nutty taste of pumpkin seeds. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 4 bell peppers, any color
– 1/2 cup cooked brown rice
– 1/4 cup pumpkin seeds
– 1 tablespoon olive oil
– 1 small onion, finely chopped
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: 1/4 cup shredded cheddar cheese (vegetarian) or crumbled feta cheese
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the tops off the bell peppers and remove seeds and membranes.
3. In a bowl, mix together cooked rice, pumpkin seeds, olive oil, onion, garlic, salt, and pepper.
4. Stuff each bell pepper with the rice mixture, leaving about 1 inch at the top.
5. Cover baking dish with foil and bake for 30 minutes.
6. Remove foil and continue baking for an additional 10-15 minutes, or until bell peppers are tender.
Cooking Time: 40-45 minutes
Summary
Get creative with pumpkin seeds! Discover 18 delicious and healthy recipes to elevate your snack game. From savory options like Roasted Pumpkin Seeds with Sea Salt and Garlic Parmesan Pumpkin Seeds, to sweet treats like Honey Cinnamon Roasted Pumpkin Seeds and Chocolate Covered Pumpkin Seeds, there’s something for everyone. Also, try innovative uses like Pumpkin Seed Pesto Pasta and Pumpkin Seed Crusted Salmon. These easy-to-make recipes are perfect for a quick snack or as a topping for your favorite dishes. Treat yourself and get inspired by these mouthwatering pumpkin seed recipes!
