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    Home » Recipes » Snacks and appetizers

    What Are Pepitas and How to Roast Them

    Published: Oct 13, 2023 by Sally Cameron · This post may contain affiliate links · 4 Comments

    1340 shares
    A glass jar on a mini cutting board full of dark green roasted pumpkin seeds.
    ↓ Jump to Recipe

    What are pepitas? Pepitas are pumpkin seeds, but not all pumpkin seeds are pepitas. While closely related, they are different. Roast pepitas are a wonderful thing as a healthy snack, adding to salads, garnishing soups, and in savory dishes. They are addictively delicious and super nutritious. Don't save them for fall, make them year round. Just 3 ingredients and 20 minutes.

    A glass jar on a mini cutting board full of dark green roasted pepitas pumpkin seeds.

    While pepitas are often called pumpkin seeds, these little green seeds are from specific varieties pumpkins called oil seed pumpkins or hulless (or shell less) pumpkins. Pepitas are more tender and less fibrous than regular pumpkin seeds with shells, like a carving pumpkin.

    Chef's Note: If you love pine nuts and sunflower seeds, I bet you'll love the nutty flavor and crunchy texture of pepitas seeds too. A common ingredient in Mexican dishes and cuisines around the world, pepitas is a Spanish word for little squash seeds. Buy them at a local grocery store and online.

    Jump to:
    • Why You'll Like This Recipe
    • Recipe Ingredients
    • Substitutions and Variations
    • Recipe Instructions
    • Serving Suggestions
    • Recipe FAQs
    • More Pumpkin Recipes
    • ⭐️Did you Make This Recipe?
    • 📖 Recipe
    • 💬 Comments

    Why You'll Like This Recipe

    • Roast pepitas is easy and fast.
    • No fibrous shell to deal with.
    • Use roast pepitas for snacking, excellent toppings for soup and salads.
    • Enjoy them year round.
    • For pepitas nutrition see the FAQ section at the end.

    What else can you do with raw pepitas? If you like almond milk, try this pumpkin seed milk. It's great for those with nut allergies who can't drink almond milk.

    Recipe Ingredients

    Simple ingredients for roasted pumpkin seeds called pepitas.
    • Pepitas: Buy raw pumpkin seeds (hulless seeds), not what you scrape out of a fresh pumpkin. Look for the beautiful green color. They are available at most grocery stores and online.
    • Oil: I use extra virgin olive oil but another good choice is avocado oil or this healthy neutral oil. Just a very small amount is all you need.
    • Salt: Sea salt is delicious and healthy.

    For another variety of pumpkin seeds, try these heirloom pumpkin seeds grown in north America (instead of China). The flavor is amazing.

    Substitutions and Variations

    • Make your own pepitas into gourmet flavors. Toss them in a small bowl with the olive oil, then add you preferred spices such as smoked paprika, cumin, ancho chili powder, curry powder, black pepper, granulated garlic or garlic powder. Try a spice blend like pumpkin pie spice blend or cajun seasoning blend. Try my Ultimate Dry Rub recipe. Its got it all in terms of flavors.
    • For a more breakfast friendly flavor, try cinnamon and a little sugar or monk fruit.
    • Substitute pepitas as garnishes where you'd use sunflower seeds, pine nuts, walnuts, sliced almonds and other nuts and seeds.

    Add pepitas to this homemade granola recipe or trail mix.

    Recipe Instructions

    Pepitas tossed with olive oil and salt in a glass bowl.
    Step 1: Toss the pepitas with oil and salt.
    Green pepitas in the oven for roasting on a sheet tray.
    Step 2: Scatter on a foil lined half baking sheet pan, spread evenly and roast for 20 minutes.
    Close up of roasted pumpkin seeds on baking tray.
    Step 3: Allow them to cool, then package in an airtight container.
    Roasted pepitas on a large spoon after baking.
    Step 4: Stop yourself from devouring them all.
    A jar of freshly roasted pepitas with olive oil and salt with wooden spoon.

    Serving Suggestions

    Toss pepitas in salads. I especially love them in salads with goat cheese, fresh figs, pomegranate seeds or apples, and a delicious vinaigrette.

    • Sprinkle on top of oatmeal.
    • Sprinkle on cheesy polenta.
    • Garnish soups, like this cream of asparagus soup or black bean pumpkin soup.
    • Add to granola.
    • As a crunchy snack alone or as part of a nut mix.
    • Sprinkle in plain Greek yogurt sweetened with a little honey or maple syrup.
    • Eat them out of hand as a snack.
    • Use them over green beans instead of almonds for a fall twist.
    • Use them in green salads like this salad with fennel and orange slices.
    • Swap pepitas for pine nuts in a classic basil pesto recipes.

    Store them in a dry place in an airtight container. The pantry is good, or if you prefer, the refrigerator.

    Recipe FAQs

    What are pepitas?

    Pepitas are pumpkin seeds but not all pumpkin seeds are pepitas. Pepitas come from several special varieties of pumpkins such as oilseed pumpkins and styrian pumpkins. They are called hull-less pumpkins because the seeds don't have hulls such as the kind carved for Halloween. And without the hull they are a lot easier to eat and enjoy in many ways.

    Are pepitas healthy?

    Yes, these green little seeds are a nutritional powerhouse. Just 1 ounce (a ¼ cup of pepitas) provides 8 grams of protein, 2 grams of fiber, and healthy fats. Pumpkin seeds are good source of iron, potassium, phosphorus, zinc, vitamin E and magnesium. Pumpkin seeds also contain high levels of something called phytosterols, helping keep our hearts and brains young. They are good and good for you.

    Do pepitas have any culinary uses beyond snacking?

    Absolutely! Don't limit pumpkins seeds to snacking. Sprinkle them in salads or to garnish soup. Use them almost anywhere you would use pine nuts, almonds, walnuts, and sunflower seeds. Pumpkins seeds make delicious pesto. They are great in granola. You'l find many ways to use the delicious and healthy seeds. Pepitas are widely used in Mexican cuisine in moles, drinks, salsa, and soups. And you can even make pumpkin seed milk with them. It's a lovely pale green color. If you like almond milk, try pumpkin seed milk.

    More Pumpkin Recipes

    Pumpkin seeds can be used in so many delicious ways. Ever tried pumpkin seed milk? It's a beautiful pale green color and tastes terrific.

    • Creamy orange pumpkin pie smoothie in a glass with a silver straw.
      Pumpkin Smoothie (with canned pumpkin)
    • Pumpkin tart
      Pumpkin Tart (gluten free grain free)
    • black bean pumpkin soup
      Creamy Black Bean Pumpkin Soup
    • Pumpkin snack cake with chocolate chips.
      Pumpkin Cake with Chocolate Chips

    ⭐️Did you Make This Recipe?

    If you make this recipe, please add your comment. I appreciate your feedback and enjoy hearing from you. If you loved it, please give it a 5-star rating! They really help other readers.

    📖 Recipe

    Peaking into a jar of freshly roasted pepitas with olive oil and salt.

    Roasted Pepitas Seeds

    Sally Cameron
    Roast pumpkin seeds are a nutritional powerhouse and high in protein. Toss them into salads garnish soups, enjoy as a snack. They have a rich, nutty addictive taste.
    5 from 3 votes
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    Prep Time 1 minute min
    Cook Time 20 minutes mins
    Total Time 21 minutes mins
    Course Garnish, Snack
    Cuisine American
    Servings 22 1 tablespoon per person
    Calories 59 kcal

    Equipment

    • Rimmed baking sheet half sheet size

    Ingredients
      

    • 8 ounces raw green pumpkin seeds raw green pumpkin seeds, about 1 ½ cups
    • 1 teaspoon olive oil avocado oil, coconut oil
    • ½ teaspoon sea salt

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    Instructions
     

    • Pre-heat oven to 300ºF. Line a half size rimmed baking sheet with foil. Toss pumpkin seeds with oil and salt (and any spices if using). Toast for 20 minutes. Cool, package and enjoy.

    Notes

    Flavor variations:
    Toss them in a small bowl with the olive oil, then add you preferred spices such as smoked paprika, cumin, ancho chili powder, curry powder, black pepper, granulated garlic or garlic powder. Try a spice blend like pumpkin pie spice blend or cajun seasoning blend. 
    Toss with a little cinnamon and sugar for a sweeter option that's breakfast friendly.

    Nutrition

    Serving: 0.5ounceCalories: 59kcalCarbohydrates: 1gProtein: 3gFat: 5gSaturated Fat: 1gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gTrans Fat: 0.01gSodium: 54mgPotassium: 83mgFiber: 1gSugar: 0.1gVitamin A: 2IUVitamin C: 0.2mgCalcium: 5mgIron: 1mg
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    « Creamy Black Bean Pumpkin Soup
    Pumpkin Mousse Dessert Recipe »
    1340 shares

    Comments

    1. Karyn Geffriaud says

      January 15, 2023 at 5:24 am

      5 stars
      I had to take mine out of the oven at 16 minutes so they would not burn, but they were perfectly cooked and so delicious!

      Reply
      • Sally Cameron says

        January 16, 2023 at 12:38 pm

        Hi Karen, yep, all ovens are different with timing. Glad you used your nose and knew to pull them so they did not burn. They are so tasty and good for you! Thanks for commenting.

        Reply
    2. Barbara Sikora says

      October 01, 2022 at 8:44 am

      can I substitute pumpkin oil for olive oil?

      Reply
      • Sally Cameron says

        October 01, 2022 at 9:51 am

        Hi Barbara. No, while it seems like a good idea, pumpkin oil is not a cooking oil that you should heat. It's a finishing oil used to garnish something cooked or used raw, like in a vinaigrette. I hope you'll make these. They are so simple, useful and addictive in a good way!

        Reply
    5 from 3 votes (2 ratings without comment)

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    Chef Sally Cameron of aFoodcentricLife.com in her kitchen.

    Welcome! I'm Sally, a professionally trained chef, former personal chef and caterer, lover of fresh healthy food, and sharing it with others.

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