As far as fall snacks are concerned, pumpkin seeds are in a league of their own—they’re nutritious, versatile, and can even be prepared at home if you’ve got a pumpkin, a baking sheet, and spices or seasonings of your choice. Of course you can also buy pumpkin seeds, and you’ve likely seen them at the grocery store, especially when pumpkins are in season from September to November.
Here, we’ll share everything we know about pumpkin seeds, including what they are, how to eat them, and recipes to make with these tasty, healthy morsels. Keep reading for more!
What Are Pumpkin Seeds?
As you may have guessed, pumpkin seeds are the seeds found inside pumpkins. They belong to a larger group of culinary seeds, which means they’re edible and come from vegetables or flowers. Other examples of culinary seeds include sunflower seeds and flax seeds.
Technically, there are two types of pumpkin seeds you should know.
- Whole pumpkin seeds: These are the pumpkin seeds you’ll most commonly find at the grocery store or pumpkin patch, and they include the shell, or hull, around the seed. They’re also known as shell-on pumpkin seeds, and can typically be purchased raw or roasted. If you choose to cut open a fresh pumpkin and remove its seeds, you’ll have whole pumpkin seeds at your disposal.
- Pepitas: These are pumpkin seeds without the shells or hulls, and as such are sometimes referred to as shelled pumpkin seeds. The word “pepita” comes from the Spanish word for “squash’s little seed”. You can buy pepitas raw or roasted, or take the DIY route and remove the shells from pumpkin seeds yourself.
Whole pumpkin seeds have a different mouthfeel and taste than pepitas. Because the shell is still intact, whole pumpkin seeds can be coarse, a little grainy, sometimes chewy, and may have you questioning whether you should be eating the shells in the first place. Ally Rosen, MS, RDN, CPT, describes this taste as “crunchy” and “earthy.” While whole pumpkin seeds can be difficult to eat because of the shell (which may be hard to bite into) it’s perfectly safe to consume them.
By contrast, unshelled pumpkin seeds, or pepitas, tend to have a better mouthfeel. “In terms of their flavor, I think unshelled pumpkin seeds have a nuttier flavor and their texture is softer,” says Rosen. Pepitas are smooth, making them easy to bite into and chew without feeling like your jaw is getting a workout.
Regardless of which type you choose, pumpkin seeds are packed with nutrients—boasting antioxidants like potassium and magnesium. According to Rosen, pumpkin seeds are also packed with iron, calcium, zinc and omega-3 fatty acids, as well as plenty of plant-based protein. Additionally, pumpkin seeds in the shell have more satiating fiber than unshelled pumpkin seeds.
How to Eat Pumpkin Seeds
With pumpkin seeds, you have a choice of eating them shelled or unshelled. Since both types are so versatile, it’s worth experimenting. Yes, you can eat them raw, but roasting pumpkin seeds and pepitas enhances their nutty flavor so much, it’s worth the effort. Also, keep in mind that raw pumpkin seeds have phytic acid, which makes them hard to digest for some. Roasting or toasting seeds before eating will reduce the level of phytic acid, making them a bit more digestion-friendly.
For the easiest way to eat whole pumpkin seeds, roast them on a baking sheet at 350-degrees in a preheated oven for about 10 minutes, or until they turn golden brown. “I’ll just add a touch of sea salt and roast them on a sheet tray in the oven, let them cool, and add them as a great, crunchy topping for salads and grain bowls,” says Rosen.
Pumpkin Seed Recipes
Now that you know exactly what pumpkin seeds are and some of the best ways to eat them, give these delicious pumpkin seed recipes a whirl. Some of these dishes call for pepitas, but pumpkin seeds will also work.
Roasted Pumpkin Seeds
Roasted pumpkin seeds are a great go-to. It’s hard to beat the convenience of this healthy snack. The seasoning options and combinations are truly limited only by your imagination. You can try different flavor combinations to fit whatever mood you’re in and whatever craving you’ve got.
Pumpkin Bread Trifle with Pepita Streusel
Antonis Achilleos
If you have a sweet tooth, try this pumpkin trifle. Trust us, the cream cheese and pepita combination gives this treat both a creamy and crunchy texture, easily taking it to the next level. Enjoy a piece with a cup of hot coffee, and you’ll be headed to dessert bliss.
Charred Poblano, Avocado, and Pepita Dip
Greg Dupree, Prop Stylist: Julia Bayless , Food Stylist: Emily Nabors Hall
If you have a hankering for smoky flavors, mix up this dip ASAP. The smoked green poblano peppers give it a kick, while toasted pepitas add texture and a wonderfully nutty flavor. Serve with whole grain crackers, or our pick, lightly salted tortilla chips. It’s similar to guacamole, only better!
Pomegranate-Almond Toast
In less than 10 minutes, you can whip up this sweet and savory toast recipe made with almond butter, pomegranate seeds, and toasted pepitas. And don’t skip the maple syrup drizzle, which adds just the right amount of sweetness.
Savory Seed Granola
Greg DuPree; Food Stylist: Chelsea Zimmer; Prop Stylist: Claire Spollen
With one baking sheet, you can create a homemade granola that can be enjoyed on its own, as a grab-and-go snack, or mixed into oatmeal or yogurt. This recipe includes tahini, which is the perfect partner to nutty pepitas.
Arugula-Avocado Salad with Pumpkin Seeds
Simple and delicious describes this hearty and nutritious salad. The winning combo of arugula, avocado, and pumpkin seeds creates the perfect side dish to pair with your weeknight chicken or fish dinner.
How Long Do Pumpkin Seeds Last?
Just like any food, knowing when pumpkin seeds and pepitas have gone bad is important. Here’s a breakdown of how long pumpkin seeds (and pepitas) last:
- Raw, whole pumpkin seeds should be stored in an airtight food storage container in a cool, dry place, such as the pantry or cupboard, and should not be subject to warm temperatures or direct sunlight. When stored this way, raw pumpkin seeds should last for about six months.
- Roasted pumpkin seeds can be stored the same way as above, but will only stay fresh for approximately two weeks. To extend the shelf life of roasted pumpkin seeds, place them in an airtight food storage container in the refrigerator, where they will last for up to two months.
- Raw pepitas should be kept in an airtight container in the refrigerator, where they’ll stay fresh for up to a year. Roasted pepitas can stay fresh for around a month in the fridge, or about two weeks at room temperature, so long as they are kept in an airtight container in a cool, dark place.
Don’t eat pumpkin seeds or pepitas if you see mold on the shell, or if they smell bad. Additionally, if pumpkin seeds or pepitas look slightly rotten or just plain old, toss ‘em in the trash.
