Is pumpkin seed butter healthy for you?

Yes, pumpkin butter is incredibly healthy! It’s rich in essential nutrients like magnesium, zinc, iron, and antioxidants, which can help reduce inflammation, improve heart health, and support your immune system. It's a great source of healthy fats and fiber, making it a nutrient-packed spread.

How do you make pumpkin seed butter?

To make pumpkin seed butter, start by roasting raw, unsalted pepitas at 350°F for about 10 minutes. Once they’re golden brown, transfer the seeds to a food processor and blend until they turn into a creamy, spreadable consistency. Add salt, avocado oil, honey, and vanilla for extra flavor. Continue processing until smooth.

What is the healthiest way to eat pumpkin seeds?

The healthiest way to eat pumpkin seeds is to consume them raw or roasted without added sugars or unhealthy oils. They can be sprinkled over salads, added to smoothies, or used as a topping for breakfast dishes like oatmeal. Pumpkin butter is also a great way to enjoy the seeds in a creamy form.

Pumpkin Seed Butter Recipe: Easy, Healthy & Creamy Nut-Free Spread 2025

Name: Pumpkin Seed Butter Recipe: Easy, Healthy & Creamy Spread
Prep time: 10 min
Cook time: 10 min
Total time: 20 min
Cuisine: American
Ingredients: 2 cups Pepitas (raw, unsalted); 1/4 teaspoon Coarse sea salt; 1/2 teaspoon Avocado oil; 1 teaspoon Raw honey; 1/2 teaspoon Vanilla extract

Ingredients

Scale

The ingredients for Pumpkin Seed Butter – Simple, wholesome, and nutritious.
2 cups Pepitas (raw, unsalted)
1/4 teaspoon Coarse sea salt
1/2 teaspoon Avocado oil
1 teaspoon Raw honey
1/2 teaspoon Vanilla extract

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Instructions

Roasting pepitas – The first step in making delicious homemade pumpkin seed butter.
Blending roasted pepitas in a food processor to create a smooth, creamy butter.
Preheat the oven to 350°F and roast the pepitas for about 10 minutes.
Once roasted, transfer the pepitas to a food processor and blend until smooth.
Add the vanilla extract, honey, and salt to the mixture, and process again until the texture is creamy.
Transfer the pumpkin seed butter to a jar or airtight container and store for up to three weeks at room temperature or refrigerate for longer shelf life.

Notes

You can add cinnamon, maple syrup, or other spices for flavor variations. Feel free to refrigerate your homemade butter for a longer shelf life.

Author: Rose
Prep Time: 10 minutes
Cook Time: 10 minutes
Category: Spread
Method: Roasted, Blended
Cuisine: American
Diet: Vegan

Nutrition

Serving Size: 1 tablespoon
Calories: 90
Sugar: 1g
Sodium: 55mg
Fat: 8g
Saturated Fat: 1g
Unsaturated Fat: 7g
Trans Fat: 0g
Carbohydrates: 3g
Fiber: 1g
Protein: 3g
Cholesterol: 0mg