If you’re looking for a creamy, nut‑free spread that’s packed with flavor and nutrients, pumpkin seed butter is a winner. In just a few simple steps you can turn roasted pumpkin seeds into a smooth, rich butter that works beautifully on toast, in smoothies, and more. Below is everything you need to know — from health benefits and usage ideas to step‑by‑step instructions and storage tips.
Why Pumpkin Seed Butter Is Worth Making
Though it’s high in fat, the fats in pumpkin seeds are largely good fats (polyunsaturated, including omega‑3 and omega‑6). Pumpkin seeds also provide fiber, protein, and magnesium. If you choose high‑quality seeds, you might even omit the added oil or salt for a cleaner butter.
This spread offers a nut‑free alternative to things like peanut butter or almond butter, making it great for people with tree nut sensitivities.
Ways to Use Pumpkin Seed Butter
The versatility is one of its greatest perks. Here are some favorite uses:
- Spread on toast or warm bread
- Stir into oatmeal, porridge, or overnight oats
- Drizzle over smoothie bowls or yogurt
- Blend into smoothies for creaminess and extra protein
- Mix with softened cream cheese to make a dip for vegetables
- Use in a dressing (e.g. with apple cider vinegar and maple syrup) over grains or roasted vegetables
- Bake with it in cookies, bars, or energy bites
How to Make and Store It
- Storage: Keep in a jar in the fridge for up to 2 weeks, or freeze in ice cube trays for up to 3 months.
- Make‑ahead tip: Because pumpkin seed butter is fairly forgiving, you can prepare it in batches and store bulk amounts for later.
Pumpkin Seed Butter Recipe
| Prep Time | Cook Time | Total Time |
|---|---|---|
| 10 min | 10 min | 20 min |
Yields: ~21 tablespoons
Serving size: ~1 tablespoon
Ingredients
- 2 cups raw, unsalted pumpkin seeds
- ½ teaspoon salt
- 1 tablespoon melted coconut oil
- 1 tablespoon honey
Instructions
- Preheat your oven to 350°F (≈175 °C).
- Spread the pumpkin seeds on a baking sheet in a single layer.
- Bake for about 6 to 8 minutes, until lightly toasted.
- Transfer the seeds to a food processor. Add the salt.
- Process, pausing to scrape down the sides often, until the oils release and the seeds turn into a creamy blend (this takes about 5 to 10 minutes).
- Once smooth, stream in the melted coconut oil and honey while processing, until you reach your desired consistency.
- Taste and adjust salt or sweetness as needed.
Nutrition Information (per ~1 tablespoon)
- Calories: ~73 kcal
- Carbohydrates: ~2 g
- Protein: ~3 g
- Fat: ~6 g
- (Other micros: sodium, fiber, etc.)
Tips & Variations
- If you prefer a raw version, skip toasting the seeds — just add extra oil if needed for smoothness.
- Use a high‑powered processor for better results; lesser machines may struggle to get completely smooth.
- To guard against the paste getting too thick, add extra oil instead of water, which can affect flavor.
- Play with flavor enhancers: a pinch of cinnamon, cocoa powder, or a drop of vanilla can add a twist.
Final Thoughts
Pumpkin seed butter is not only simple to make, but also a nutritious and delicious alternative to traditional nut butters. Whether you’re using it on toast, blending it into smoothies, or experimenting in dressings and baked goods, it’s a versatile addition to your pantry.