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Food for Thought: Pumpkin Seeds

Food for Thought | rashon

Ok, so I know that we typically think about pumpkin seeds in the fall when we’re scooping out pumpkins for our jack-o-lanterns. Pumpkin seeds are actually little nutritional powerhouses that are great to eat all year round!

Pumpkin seeds, or pepitas, are loaded with minerals such as phosphorus, magnesium, iron, manganese, zinc and copper. They also are a great source of vitamin A, and vitamins B1, B2 and B3, along with being full of protein. Oh, and they are a great way to get in those healthy fats. A serving size of seeds or nuts is 2 tablespoons, and you want to get one or two servings per day. (The other serving of healthy fats will typically come in the form of healthy oils, avocados, etc.) You can eat pumpkin seeds in their shells (it’s okay to eat the shell), shelled and roasted or raw.

raw pumpkin seeds | rashon

raw pumpkin seeds


Ways to Incorporate and Use Pumpkin Seeds

  • In the fall, clean the seeds scooped from pumpkin, coat in your favorite seasoning and roast. There are tons of recipes for this online.
  • Eat a palmful (about 2 T.) of shelled roasted or raw seeds as a snack.
  • Sprinkle seeds over a salad for a little extra crunch.
  • Use as a topping for plain greek yogurt, along with some fresh fruit and drizzle of honey.
  • Sprinkle on top of oatmeal for some crunch.
  • Mix them into sautéed or roasted veggies for extra texture.
  • Add pumpkin seeds into cooked quinoa, along with some cilantro and lemon juice for a bright side dish.
  • Pumpkin seeds are a great topper for your favorite clean pumpkin or banana bread recipe, or go great in oatmeal cookies.
  • Combine raw pumpkin seeds, raw almonds, raw walnuts, sunflower seeds, unsweetened dried fruit and coconut chips for a nutrient packed trail mix.
  • Mix them into chicken, turkey or veggie burgers for added texture and nutrients!
    pumpkin seeds | rashon

    pumpkin seeds in shells


There are so many ways to incorporate pumpkin seeds into your diet. As you can see, there are plenty of ways to enjoy them throughout the spring and summer – you don’t have to wait for fall. It’s really important to include nuts and seeds in your diet – as long as you tolerate them – because they provide healthy fats and tons of nutrients.

Do you eat pumpkin seeds? What are your favorite ways to enjoy them?





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