Homemade Dairy Free Pumpkin Seed Milk

By Sally Cameron on April 30, 2019

Beverages, Dairy Free, Healing Histamine, Juices, Smoothies & Milks, Paleo, the daniel plan, Vegan

Maybe you make your own almond milk or cashew milk, but have you ever tried homemade pumpkin seed milk? It has a lovely pale green color, creamy texture and delicious taste. It’s good for anyone but a welcome alternative if you have nut allergies (including hemp seeds which are actually nuts) or avoid dairy. Plus it works if you have histamine intolerance (HIT). I’ve been using pumpkin seed milk instead of homemade almond milk lately in my morning smoothies while learning to manage my histamine intolerance. Maybe it’s time to try Dairy free pumpkin seed milk.

pumpkin seed milk | afoodcentriclife.com

Homemade Dairy Free Pumpkin Seed Milk

Pumpkin seeds (also called pepitas) are delicious sprinkled in salads and healthy to snack on. They are common in Mexican recipes, but made into milk? Yes, milk. While nut milks are great for smoothies and non-dairy needs, they are off the list for anyone with a nut allergies. And if you have histamine intolerance (as I do), commonly used nuts like almonds and cashews are problematic. The solution for me was switching to homemade pumpkin seed milk.

An 8-ounce serving of pumpkin seed  milk provides 10.5 grams of plant-based protein, 18 grams of healthy fat, and just 6 grams of carbs. I usually use 10 ounces in a smoothie. 

Pumpkin Seed Nutrition

Pumpkin seeds are considered excellent sources of potassium, magnesium, calcium and Omega-3 fatty acids and are good for heart, bone, and liver health. They are also high in protein with a 1 ounce serving providing 7 grams of plant-based protein and 12 grams of healthy fat (for all you keto and paleo followers). Besides making milk, snack on them raw and get 3 grams of fiber per ounce. 

The seeds are commonly a flat, green oval shape (see photo below).  When searching for American grown pumpkin seeds (because most come from China) I found an organic, heirloom variety grown in Oregon. They are delicious! I can’t stop eating them straight out of the bag. They are the large yellow and blackish-green seeds in the photos. Find them here on Amazon.

Either ones will make delicious pumpkin seed milk. Be sure to buy raw, not toasted or salted pumpkin seeds. Unlike the seeds from your Halloween pumpkin, these seeds are shelled. Just soak overnight, strain soaking water, fill blender with fresh water and puree. I use a 4:1 ratio for the milk; 4 cups fresh filtered water to 1 cup of the soaked seeds. There is no need to strain the final milk. 

If you like pumpkin, try my creamy pumpkin pie smoothie, delicious all year round.

pumpkin seed milk | afoodcentriclife.com
Nutrition Facts
Homemade Pumpkin Seed Milk
Amount Per Serving (8 ounces)
Calories 89 Calories from Fat 72
% Daily Value*
Fat 8g12%
Saturated Fat 1g6%
Sodium 19mg1%
Potassium 129mg4%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin C 1mg1%
Calcium 18mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Homemade Pumpkin Seed Milk

Pale green with a delicious nutty taste, pumpkin seed milk is great for people with nut allergies, those who follow paleo and keto diets, and for dairy-free needs. Try it in smoothies. It will last 3-4 days in the refrigerator. Buy raw, organic pumpkin seeds at health oriented markets and online.
Course Breakfast
Cuisine American
Keyword Dairy-free, milk, pumpkin seed, Vegan
Prep Time 2 minutes
Servings 4 Yield 1 quart
Calories 89kcal


  • blender


  • 1 cup raw pumpkin seeds about 6 ounces
  • 2 cups water to soak overnight
  • 4 cups water to make milk


Place seeds in a large jar and cover with 2 cups of filtered water. Cover and soak overnight. To make milk, strain soaking water and discard, then puree soaked nuts with 4 cups of fresh filtered water until smooth, 30-60 seconds.


    For Oregon-grown, heirloom, organic pumpkin seeds, follow this link


    Serving: 8ounces | Calories: 89kcal | Carbohydrates: 2g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Sodium: 19mg | Potassium: 129mg | Fiber: 1g | Sugar: 1g | Vitamin C: 1mg | Calcium: 18mg | Iron: 1mg
    1. Darshan Makwana - August 1st, 2020

      Can we preserve pumpkin seed milk..?

    2. Sally Cameron - August 2nd, 2020

      Hi Darshan. I’m not sure how you could preserve it, maybe freezing, but Im not sure it would work well. Help me understand why you would want to. It’s easy to make and pumpkin seeds are a non-perishable pantry staple.

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