nut and seed butters paleo

Pumpkin Seed Butter-Two ways!

March 21, 2013

My inaugural blog post was a feature on nut butters. I consume an exorbitant amount of nut butter so I could not think of a better way to start things off! In it I discussed some of my favourite homemade and store bought nut butters and let you in on my top secret recipe for Almond Cashew Coconut butter. You may have also noticed that I snuck in a little piece about pumpkin seed butters. True, pumpkin seeds are not a nut. They are obviously a seed but you know what I mean 😉

Now you know I am a big fan of seeds. Well if you didn’t know you should definitely check out my posts on hemp, flax and chia seeds. Seeds have so many nutritional benefits and they are incredibly easy to incorporate into your diet. Just top em’ on…well anything!

But today is about pumpkin seeds. These guys are packed with iron, magnesium, fiber, zinc, potassium, healthy fats, and protein. Vegans & vegetarians use pumpkin seeds as a natural source of iron as they have one of the highest iron levels of any plant-based food.

I like to sprinkle pumpkin seeds onto salads, yogurt and in oatmeal. But my favourite way to eat pumpkin seeds? Ground into butter!

Making pumpkin butter is super easy. For 2 cups of pumpkin seed butter roast 4 cups of raw pumpkin seeds (sometimes called pepitas) in a 350 degree oven for 8-10 mins. Just like almond butter wait about 20 mins for the seeds to cool and then process away in the food processor (or blender)! Plain pumpkin butter has an earthy taste. I like to dip veggies in it or top it onto roasted veggies.

When I’m looking for a sweeter tasting butter (when am I not looking for sweets?) I go for one of these two recipes. They are both fantastic! Mixing the chocolate one with bananas feels like indulging in a sinful treat and the maple cinnamon flavour? Try it out on pancakes like I did for these St. Patrick’s Day Matcha Chocolate Pancakes.

You can easily try both recipes by roasting up a big batch of seeds (4 cups), processing them and then dividing the butter before adding your mix-ins. Try them out and let me know which one you like best!


Pumpkin Seed Butter-Two ways!

  • Total Time: 20 minutes



For Maple Pumpkin Seed Butter:

  • 1 cup pumpkin seed butter (about 2 cups whole seeds)
  • 1 T maple syrup
  • 1 T coconut oil (liquid)
  • 1.5 tsp cinnamon
  • 1/4 tsp vanilla extract
  • 1/4 tsp salt

For Chocolate Pumpkin Seed Butter (yields 1 cup)

  • 1 cup pumpkin seed butter (about 2 cups whole seeds)
  • 1.5 T coconut palm sugar (other sweeteners would work too)
  • 1.5 T unsweetened cocoa powder
  • 1 T coconut oil (liquid)
  • 1/4 tsp salt


For Both Pumpkin Seed Butters:

  1. Process all ingredients together in blender or food processor. Continue processing until desired consistency achieved.
  2. Store in refrigerator. This pumpkin butter will harden slightly in fridge.
Have you ever tried pumpkin seed butter? How else do you eat pumpkin seeds?


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  • Reply
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    March 21, 2019 at 4:52 pm

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  • Reply
    February 5, 2015 at 8:01 am

    In your straight recipe for pumpkin seeds, you left out oil. For example, the pumpkin seeds I got at Trader Joe’s are very dry and always need oil, sometimes more than 1 tablespoon per cup.

    • Reply
      March 17, 2016 at 5:22 pm

      What kind of oil do you use for the pumpkin seed butter without sweetness, etc.?

  • Reply
    Jon Androwski
    September 12, 2014 at 5:46 pm

    Huge fan of peanut butter, gonna try this.

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