“From a sustainability perspective, eating the seeds from the pumpkin you brought home is much more eco-friendly than buying a bag of pepitas,” says food waste expert Stephanie Seferian, author of Sustainable Minimalism and host of the Sustainable Minimalists podcast. The United States produces a whopping one billion pounds of pumpkins each year, according to Penn State University, and most of the seeds inside the orange squashes are simply treated as, well, trash. When you keep the extras from your pumpkin out of the landfill, you do your part to help reduce methane emissions and avoid wasting resources that went into growing the pumpkins and its seeds in the first place, including water, Seferian notes. You also avoid the excess plastic most store-bought seeds are packaged in. Incorporating pumpkin seeds into cooking is a delicious way to add extra nutrition to your meals and snacks. “Pumpkin seeds are full of nutrients that help keep our cells healthy,” says Phoenix-based dietitian Rhyan Geiger, RDN. One ounce (oz) of pepitas in their shells has more than 5 grams (g) each of plant-based protein and fiber to keep you full, according to data from the U.S. Department of Agriculture. If you prefer to just eat the green hulled kernels, you’ll get slightly less fiber but more than 8 g of protein. Pumpkin seeds are also an excellent source of zinc, a nutrient that helps with immune function, as well as magnesium, which is essential to energy production, according to the National Institutes of Health. Prepping the seeds is pretty simple. And once you’ve made a batch, they’re good for far more than just eating by the handful (though that’s pretty tasty). Here’s how to turn those orange slime-covered seeds into something edible — and what to do with them afterward.
How to Prep Pumpkin Seeds
It’s best to dry or roast pumpkin seeds before eating them. Because pumpkins are low in acidity, the insides can potentially harbor illness-causing bacteria, especially if the pumpkins have been sitting outside, according to the University of Connecticut College of Agriculture, Health, and Natural Resources. To get started, use your hands or a spoon to scoop out the seeds. Then give the seeds a thorough rinse to remove any lingering pumpkin flesh or strings. (Seferian likes to save these bits to add to pureed pumpkin soup, pumpkin butter, or smoothies.) Next, boil the seeds in a pot of salted water for 10 minutes. “This softens the outer white hull, which can be quite fibrous,” says Ann Ziata, chef-instructor at the Institute of Culinary Education in New York City. The hulls are perfectly edible, but if you’d rather get rid of them, continue to boil the seeds for several minutes until the hulls start to slip off, Ziata says. After boiling, strain the seeds and pat them dry with a kitchen towel. Then place them on a baking sheet, toss with olive oil plus any desired seasonings (such as salt, cumin, paprika, or cinnamon) and roast at 325 degrees for 10 minutes, or until fragrant and golden, says Ziata. (You can use this same method for seeds from other winter squash too, like butternut or kabocha.) RELATED: 6 Secrets for Keeping Produce From Going Bad
How to Eat Leftover Pumpkin Seeds
After roasting, your seeds are ready for eating. You can keep them on hand for snacking or tossing into salads — “they give that same crunchy, salty element as chips or croutons, without the refined carbs,” says nutrition expert Erin Palinski-Wade, RD, CDCES, author of the 2-Day Diabetes Diet. But save some for using in these delicious fall recipes, too.
8 cups air-popped popcorn1 cup roasted, salted almonds¾ cup roasted, salted pumpkin seeds½ cup dark chocolate chunks½ cup dried cranberries
Combine all ingredients in a large bowl. Store in an airtight container for up to a week. Serving size: 1 cup Nutrition per serving (serves 10): 217 calories, 6g protein, 22g carbohydrates, 5g fiber, 14g total fat, 3.7g saturated fat, 9g sugar (8g added), 175 milligrams (mg) sodium
Spinach–Pumpkin Seed Pesto
Trading the usual pine nuts for pumpkin seeds in your favorite pesto recipe gives the sauce a vibrant color boost, along with extra nutrition, says Geiger. Toss it with whole-wheat pasta, drizzle on top of veggie and grain bowls or soups, or use it as a spread on wraps or sandwiches.
1 cup fresh basil leaves1 cup baby spinach½ cup roasted, salted pumpkin seeds1 large garlic clove½ cup extra-virgin olive oilSalt and pepper, to taste
Add basil, spinach, pumpkin seeds, and garlic to the bowl of a food processor and pulse until finely chopped. With the processor running, stream in the olive oil to form a thin green paste. Season with salt and pepper to taste. Refrigerate in an airtight container for up to a week. Serving size: 2 tablespoons (tbsp) Nutrition per serving (serves 24): 47 calories, 0g protein, 1g carbohydrates, 0g fiber, 5g total fat, 0.7g saturated fat, 0g sugar, 48mg sodium RELATED: 11 Easy-as-Pie Pumpkin Recipes for Fall
Cinnamon-Vanilla Pumpkin Seed Butter
Pumpkin seeds can be pulverized into butter just like peanuts, almonds, or sunflower seeds, Palinski-Wade says. Making your own from seeds from your pumpkin is cheaper than buying jars of premade pumpkin seed butter, plus you’ve got endless options for flavor customization.
3 cups shelled pumpkin seeds1 teaspoon (tsp) vanilla extract½ tsp ground cinnamon¼ tsp salt1 to 2 tbsp canola oil, as needed
Add pumpkin seeds, vanilla, cinnamon, salt, and 1 tbsp of canola oil to the bowl of a food processor. Process for 3 to 5 minutes, occasionally stopping to scrape down the sides of the bowl with a spatula, until a smooth butter forms. If the mixture is too thick, add another tablespoon of oil as needed. Store in an airtight container for up to two weeks. Serving size: 2 tbsp Nutrition per serving (serves 20): 127 calories, 7g protein, 2g carbohydrates, 1.6g fiber, 10g total fat, 2.1g saturated fat, 0 g sugar, 14mg sodium
Double Pumpkin Hummus
Give your standard hummus a fall flavor boost with sweet, creamy pumpkin and rich, salty pumpkin seeds, recommends Palinski-Wade. Use it as a dip for whole-grain crackers or sliced veggies, swap it for mayo on sandwiches, or thin it with warm water to make a protein-packed salad dressing or pasta sauce.
1 can (15 oz) chickpeas, drained and rinsed¼ cup mashed roasted pumpkin (or canned pumpkin puree)2 tbsp tahini2 tbsp lemon juice1 garlic clove¼ cup roasted, salted pumpkin seeds, plus 1 tbsp for garnishSalt and pepper, to taste
Add all ingredients to the bowl of a food processor and process until smooth. Transfer to a serving bowl and top with the remaining 1 tbsp of pumpkin seeds. Serve; refrigerate leftovers in an airtight container for up to a week. Serving size: 2 tbsp Nutrition per serving (serves 16): 41 calories, 2g protein, 5g carbohydrates, 1.5g fiber, 2g total fat, 0.2g saturated fat, 1g sugar (0g added), 84mg sodium
