Pumpkin Seed Butter

Tanya Eisenwasser

Print Recipe

A nut-free seed butter made from lightly roasted pumpkin seeds. Smooth and mild, it works on toast, with apple slices, or stirred into oatmeal.

Prep 5 min

Cook 15 min

Serves 8

Gluten-freeDairy-freeVegan

Ingredients

• 2 cups raw pumpkin seeds (pepitas)
• 1/4 teaspoon sea salt
• 1 to 2 tablespoons light olive oil (or another mild oil), as needed
• 1 tablespoon maple syrup (optional)
• 1/4 teaspoon cinnamon (optional)

Instructions

Roast

1. Preheat your oven to 300°F (150°C).
2. Spread the pumpkin seeds in a single layer on a baking sheet.
3. Roast for 12-15 minutes, stirring once halfway, until they are fragrant and lightly golden.
4. Let cool for about 5 minutes. The seeds should still be slightly warm, which helps them release their oils.

Blend

1. Add the pumpkin seeds to a food processor.
2. Process for 1-2 minutes until they break down into a coarse meal. Stop and scrape down the sides.
3. Continue processing for another 5-10 minutes, scraping as needed. The mixture goes from crumbly to a thick paste, then loosens as the seeds release their oils.
4. Add the salt. If the butter still seems stiff, drizzle in the oil one tablespoon at a time until it reaches a smooth, pourable consistency.
5. For a lightly sweetened or spiced version, add the maple syrup or cinnamon and blend for another 15 seconds.

Store

Transfer to a clean glass jar with a tight-fitting lid. This makes about 1 to 1 1/4 cups.

Tips & Substitutions

• Roast low and slow. A gentle 300°F (150°C) roast brings out flavor without pushing the seeds too far. For a rawer version, skip roasting if you are very sensitive. Raw pepitas still blend into butter, just with a milder, greener taste.
• Add oil only if you need it. Pumpkin seeds release less oil than most nuts, so a splash of mild oil helps the butter turn smooth and pourable. Add it slowly. Light olive oil or another neutral oil works well.
• Processing time depends on your machine. A powerful food processor finishes in about 5 minutes. Smaller machines may take 10 or more, with frequent scraping and short rests so the motor does not overheat.
• Use it like any nut butter. Spread it on toast, dip apple slices in it, stir it into oatmeal, or roll it into no-bake energy balls.
• Naturally nut-free. Because it is made from seeds, this is a good swap for macadamia nut butter if you also avoid tree nuts.

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Why This Works

Pumpkin seeds (pepitas). Generally well tolerated and considered low in histamine. Because they come from seeds rather than tree nuts, they are a helpful option for people who also avoid nuts, and they provide magnesium, zinc, and healthy fats.

Light olive oil. A mild oil that is generally well tolerated. It helps the seeds blend into a smooth, pourable butter without adding much flavor.

Sea salt and maple syrup. Plain sea salt adds flavor without additives, and a small amount of maple syrup is generally tolerated in moderation for gentle sweetness, though it is best used sparingly. Making your own keeps you in control of freshness and avoids the preservatives and added oils found in many store-bought butters.

Storage

Make it in small batches and enjoy it fresh, since seed butter tastes best soon after blending. Store in a clean glass jar with a tight-fitting lid in the refrigerator for up to 2 weeks, though very sensitive people may prefer to use it within 7 to 10 days. The oils may separate over time, which is normal, so stir before using. Seed oils can turn rancid, so use clean utensils, keep the lid sealed, and give it a quick smell before each use. To keep a larger batch fresh, freeze small portions in an ice cube tray and thaw them in the fridge overnight. Histamine buildup is a lower concern here than with meat or fish, but freshness still matters.