Homemade Pumpkin Seed Butter – Allergy-Friendly Nut Spread

I’m sure you’ve heard of nut butter, but did you know there’s such a thing as pumpkin seed butter? You’re in for a treat if you’ve never tried it before! This recipe comes from my little sister-in-Christ, Kelcie.

I know you’ll be a huge fan! It contains two superfood seeds and is the perfect balance of salty and sweet. It takes just minutes to make and is highly versatile.

Benefits of Pumpkin Seeds

The tiny pumpkin seed packs a big punch! This is one pantry staple worth adding to your shopping cart. Here are just a few of their many benefits.

Reduced Inflammation

This superfood is full of excellent antioxidants, including vitamin E. (1) These antioxidants eliminate oxidative stress in the body, thus reducing inflammation. Oxidative stress occurs when free radicals attack the body, and this stress can cause aches, pains, and even cardiovascular issues. (2)

Including antioxidants in your diet is a great way to fight inflammation and feel your best.

Fights Cancer

God has given us such great nutritional gifts! Fill your plate with delicious foods that fight disease? Sounds like a win to me! Pumpkin seeds have been proven to reduce your risk of certain types of cancer. (3) Recent studies have shown that this ingredient may also slow the growth of existing cancer cells. (4)

Improves Sleep

Pumpkin seeds are full of magnesium, a mineral that affects many processes in your body, including your quality of sleep. (5) It also contains zinc and an amino acid called tryptophan, which promotes a good night’s rest. (6) 

Good sleep habits affect so much of your life. When you’re well-rested, you’re in a better state mentally and can focus on achieving your goals.

Best Ways to Eat Pumpkin Seeds

To get the most out of pumpkin seeds, eat them raw. You can:

• Sprinkle them on salads.
• Add them to a bowl of non-GMO, organic, air-popped popcorn.
• Include 1/8 – 1/4 cup in your super green superfood breakfast smoothie.
• Mix them with some raw nuts and dried fruit for a healthy trail mix.
• Top your yogurt parfaits with pumpkin seeds.
• Add them to your favorite healthy granola recipe.
• Or, my favorite, make raw pumpkin seed butter!

Like most things, not all pumpkin seed butter recipes are created equal. Many contain sugar, unhealthy oils, and unhealthy preservatives. This recipe contains healthy ingredients that will nourish your body from the inside out. This pumpkin butter is great on gluten-free crackers, and it adds extra bulk to a bowl of oatmeal. The sky’s the limit!

Bonus: Kids are likelier to eat their veggies when you give them a fun dip. They’ll never guess they’re getting a hefty dose of superfoods.

Allergy-Friendly Nut Butter Ingredients

This simple recipe contains just 7 ingredients. You may have some of them in your pantry already! Here’s what you’ll need.

Organic Raw Pumpkin Seeds: The pumpkin seeds you’ll use in this recipe don’t have white shells. They’re green and should be labeled “unsalted.” When processed, they make a creamy spread you can have on your favorite veggie wrap or dip apples in.

Organic Hemp Hearts/ Seeds: Hempseeds are an excellent source of protein and fiber. They contain phytocannabinoids that can help protect the brain. (7) These seeds are one of the only plant-based options that’s a complete source of protein. This means that hemp seeds contain all 9 essential amino acids. (8)

Extra-Virgin and Unrefined Coconut Oil: A little coconut oil helps our pumpkin seed butter stay rich and creamy. I love using coconut oil in my recipes because it’s full of MCTs that give your body a boost of energy. (9) I encourage you to use raw coconut oil that’s minimally processed.

Organic Pitted Dates: Add a few dates if you prefer a sweeter pumpkin seed butter! Dates are extremely sweet, so you don’t need a lot. This ingredient has a caramelized taste, similar to brown sugar. It adds a lot of depth to this recipe!

Pink Himalayan Salt or Sea Salt: Traditional table salt undergoes a rigorous harvesting process that strips it of most nutrients. We recommend using Colima sea salt as it’s hand-harvested. This leaves the good stuff intact! Plus, it tastes great and adds a gourmet flair to any recipe.

If you don’t have sea salt on hand, you can use pink Himalayan salt.

Organic Ceylon Cinnamon: Cinnamon gives our pumpkin seed butter a delightful hint of spice. I recommend using Ceylon cinnamon as it’s more delicate than traditional varieties. This ingredient can lower cholesterol levels and blood pressure, making it highly beneficial for heart health. (10)

Make Pumpkin Seed Butter Spread

This recipe comes together in a snap. Your food processor does all the hard work! We like dipping our carrots, apples, and broccoli in the finished product. Yum!

Raw Pumpkin Seed Butter (Vegan)

Prep Time 10 minutes minutes

Total Time 10 minutes minutes

Author Mama Z

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Servings

2x4x6x

Ingredients

• 1 cup organic raw pumpkin seeds
• ¼ cup organic raw hemp hearts/seeds
• 2 tablespoons coconut oil, extra-virgin AND unrefined
• 3 organic pitted dates (optional)
• 1 teaspoon organic pure vanilla extract
• 1 teaspoon pink Himalayan salt OR sea salt, ground
• 1 teaspoon organic ground Ceylon cinnamon

Supplies

• Food processor
• Glass jar for storage

Instructions

 

• Place the pumpkin seeds, hemp seeds, coconut oil, dates, vanilla, sea salt, and cinnamon in a food processor. Blend until smooth and creamy. This should take about 7-8 minutes.

Notes

Whenever possible, we recommend using organic, non-GMO ingredients.

Step One: Blend Ingredients

Place the pumpkin seeds, hemp seeds, coconut oil, dates, vanilla, sea salt, and cinnamon in a food processor. Blend until smooth and creamy. This usually takes about 7-8 minutes.

Experiment to find what works best for your family! You may prefer chunkier pumpkin seed butter. In that case, blend the mixture for 4-5 minutes. Store your pumpkin seed butter in a glass jar in the refrigerator. Enjoy!

If you like this recipe, you will love my other healthy yet delicious side dishes!

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