This creamy pumpkin seed butter is a great, allergy-friendly way to enjoy a high protein spread on your toast or accompaniment to a plate of crisp apples – Naturally gluten-free and high in protein!
What is pumpkin seed butter?
With the abounding food allergies over here, I’ve had to search desperately for alternatives to some of the more commonly consumed nut and seed butters, such as almond and sunflower seed.
Pumpkin seeds are something that consistently agree with both myself and my daughter, so I incorporate them into many recipes.
Pumpkin seed butter is simply butterized pumpkin seeds. I like to toast mine a bit and bring out the flavor, but you can process them raw, as well.
What does pumpkin seed butter taste like?
Pumpkin seed butter tastes like, well, pumpkin seeds! It has an earthy taste that is more savory than sweet.
Sometimes, I add in a little sweetener to mellow out the taste, which can make it more appealing for kids as well. It all depends on how you’re using it.
I also enjoy adding a few flavor enhancers, including vanilla and cinnamon. All of these additions can really contribute to the final butter, and make it much more palatable!
Is pumpkin seed butter good for you?
Heck yes!
Without rewriting what you could find on Dr. Google, I personally like that it is high in both protein and zinc. I’ve kept the latter in mind over the years when dealing with various skin issues, and it often tops vegans’ list of highest protein foods.
It’s very allergy-friendly, fitting in with many different diet types, including vegan, paleo, keto, and low fodmap.
How to use pumpkin seed butter
Here’s the fun part, where I get to link you to some yummy recipes!
Chocolate Chip Cookie Cups (NO sugar)
Low Sugar Chocolate Chip Cookie Bars
Peanut Butter Frosting (as a replacement for peanut butter)
Peanut Butter Quinoa Energy Balls (again, as a peanut butter replacement)
Creamy, homemade pumpkin seed butter is perfect for those with nut allergies!
- 2 c raw pumpkin seeds
- 1-2 t oil as needed (I use one teaspoon of either grapeseed or olive)
- 1/4 t sea salt
- OPTIONAL:
- 1 t vanilla
- 1/4 t cinnamon
- 2 t honey or maple syrup
- Preheat the oven to 350 degrees.
- Spread the seeds out on a baking sheet.
Bake them for 7-10 minutes, until lightly golden.
Cool the seeds for about five minutes.
- Add the seeds to a food processor.
- Let the processor run for about 4-5 minutes, until the seeds begin to butterize.
- Stop and scrape the sides down.
- Continue running for another 2-5 minutes until the seeds appear completely butterized (see below pictures), adding a bit of oil at this point, as needed.
- Pulse in additions (salt, spices, sweetener), if desired. DON'T process these in, as they can cause seizing of the butter.
Store in an airtight container for best keeping.
Nutrition facts based on seeds, two teaspoons of grapeseed oil and salt; nothing optional. I figure the recipe makes about one cup, so a serving size (1/16 of the recipe) is around one tablespoon of the final butter. WW SmartPoints: 3
Notes:
I’m a fan of using these raw pumpkin seeds for this recipe.
I use an older version of this food processor for my nut and seed butters, and it works great! I’ve had it for about ten years and used it consistently.
I like to eat a spoonful of this with a cut-up apple or use it in recipes that call for any type of nut of seed butter.
This is a great way to economize as well. The raw pumpkin seed butter I was previously buying was around $12 for eight ounces, while my cost to make this is roughly less than half that, and I consider my version tastier on top of it!
danielle says
June 22, 2016 at 11:20 amare there any disadvantages to making it raw? just trying to cut out some steps 🙂 let me know!
Lauren says
June 22, 2016 at 1:48 pmHi Danielle,
I haven’t tried it that way, but my first thought is that you might need some additional oil to make it smooth? Please let me know your results if you try!
danielle says
June 23, 2016 at 8:57 amwill do!
Heather says
September 24, 2018 at 9:40 amThe raw seeds will still have enzyme inhibitors and be hard for your body to digest. You either have to soak or roast a seed to break those down. It’s pssible to eat them raw (everyone does and it’s trendy 🙂 but for long term health roasting or soaking is best!
Katherinita says
April 25, 2016 at 10:51 amI made this and loved it! I was nervous before it started to turn into butter but I hung in there and it turned out great! I might try sunflower seeds next.
Lauren says
April 25, 2016 at 1:35 pmYay, so glad you liked it! 🙂
kimmythevegan says
January 20, 2016 at 6:06 pm“Will anyone like this?, I mostly wonder.” Set your fears aside lady – this recipe was so loved that it’s being featured on Healthy Vegan Fridays. I am not sure I’ve actually ever had pumpkin seed butter, but I’m definitely trying this recipe. I never really liked pumpkin seeds growing up, but have really fallen in love with them as an adult. I can’t tolerate peanuts very well, so this seems like a great substitute. I also like the sound of the optional throw-ins to this recipe to make sweet.
Thank you so much for sharing this on Healthy Vegan Fridays – I’m pinning this (and saving it to make!).
Lauren says
January 20, 2016 at 6:42 pmThanks so much Kimmy! 🙂
kavitahakim says
January 18, 2016 at 11:07 amThank you Lauren for this recipe. I made it exactly the way it was – pumpkin seeds, oil and salt. I love it – the taste is delicous, the recipe is simple and it is easy on my budget.
Lauren says
January 18, 2016 at 1:06 pmThat’s great, I’m so happy it worked for you! 🙂
Kyra says
January 16, 2016 at 6:01 amI love this idea of making pumpkin seed butter! I’ve made all sorts of nut/seed butters but have not tried making pumpkin seed butter yet (although I did buy a jar once…I think it’s still sitting in my cupboard…oops!).
About social media…I am hooked on Instagram! Although I really dislike Facebook…I closed my account a few years ago now and do not miss it one single bit. I’m not even bothered to go on there to make a Facebook page for my blog…I enjoy connecting with my readers on Instagram, so that’s the main social media I use 🙂 but I still totally get that anxiety (what if nobody likes this? etc) – I either just learn to let it go, or learn from my mistakes 🙂
Lauren says
January 16, 2016 at 8:19 amLol, to the fact that the pumpkin seed butter is still in your pantry. You should break it out girl, it’s pretty good mixed in smoothies, at least. 🙂 I’m slowly but surely getting more familiar with IG, but they’re all a bit intimidating to me! Thanks for the comment Kyra!
Deborah Smikle-Davis (@debsmikdav1) says
January 15, 2016 at 5:55 pmI just hopped by from Healthy Vegan Fridays to see your yummy pumpkin seed butter. I love this healthy recipe. I have made pumpkin seed milk but I haven’t tried butter so I can’t wait to make this. I’m pinning and sharing!
Lauren says
January 16, 2016 at 8:16 amThanks for visiting Deborah! I’ll have to try the milk, that sounds delicious too. Thank you for sharing! 🙂
Lee says
January 15, 2016 at 2:35 pmHi Lauren, I’ve never made pumpkin seed butter, but I love me some pepitas on a salad or sprinkled over coleslaw, so I’m betting I’ll love this too! Thanks for the process pictures, by the way. Even though I’ve made nut butter before, I always get impatient and want to stop the food processor early. A great reminder to keep going!
And I’m with you on social media. It terrifies me (will they like me?!?) and yet it’s wildly addictive…
Linda @ Veganosity says
January 15, 2016 at 2:05 pmSocial media gives me anxiety too. That’s why Alex (my daughter and the other half of Veganosity) takes care of most of it. It’s also a huge time waster if you’re not careful. Trust me, I know.
This pumpkin seed butter looks so good. I’d love to add vanilla and cinnamon and spread it on sprouted toast. YUM!
Laura says
January 15, 2016 at 8:52 amReal life social experiences are important and many people I know allow fb to substitute for them. It’s a mighty poor substitute, I believe.
I’m glad for social media as a tool to create community (I wouldn’t have known your blog otherwise) but it is just one tool in the box.
I have pumpkin seeds right now and will likely use them in a granola. We don’t eat a lot of butters but we like the seeds!
Lauren says
January 15, 2016 at 10:02 amI agree, it is definitely nice to have for purposes of blogs! 🙂
Strength and Sunshine says
January 15, 2016 at 8:24 amLove pumpkin seed butter! If I don’t want to spend a million dollars on my favorite brand…homemade is always my go to 😉
Lauren says
January 15, 2016 at 10:02 amI’m with you girl, have a great weekend!
Sheelagh says
January 15, 2016 at 7:33 amMmm love this! Must try!
Dawn says
January 15, 2016 at 6:43 amGIRL, don’t be afraid of FB! haha
what i have to do is turn OFF notifications from pages/people.
if it was ON i would get so many messages! it’s crazy!
next month i’m doing a Digital Detox – NO Social Media.
it feels fantastic when you do it.
and by the way, i LUV this nut butter recipe!!
Dawn says
January 15, 2016 at 6:44 amOh yea, i post on Instagram but am horrible at looking at others. too many social media sites! i can’t keep up… and i don’t want to.
Lauren says
January 15, 2016 at 10:00 amHaha, thanks Dawn! I’ve had to turn a few people ‘off’ too, lol. Have a great weekend girl! 🙂