Pepitas add crunch, color, and a nutty flavor to everything from salads and soups to granola, sauces, and baked goods ~ here are some of my favorite ways to use them.
What are pepitas?
When I use pumpkin seeds in recipes I usually use pepitas. (That’s the Spanish name for the green inner kernel of the pumpkin seed, without the tough outer husk.) You’ll find them in the nuts and seeds section of most supermarkets.
Pepitas are nutrient-dense little seeds: good plant protein, magnesium, zinc, iron, healthy unsaturated fats, and antioxidants. They do contain fiber, but because pepitas are hulled, they’re not as high in fiber as whole pumpkin or squash seeds with the shells on.
add pumpkin seeds to your morning cereal
- One of the benefits of pepitas is that they’re easy to add to so many foods.
- Pepitas are tender enough so they don’t need roasting, just use them as is in recipes.
- I just sprinkle them on my oat bran cereal, below. I love to add them to muesli (a raw oat cereal) as well.
- And there’s absolutely no reason you can’t boost your morning Cheerios with a sprinkle of pepitas!
use pepitas in homemade crisps and crackers
Pepitas are perfect additions to homemade seeded crackers and crisps. They add color, texture, and nutrition. I use them when I make homemade versions of the super expensive crisps and crackers you see in the cheese section of the supermarket, like my multi seeded crisps, above, or my Raincoast Crisp copycats, below.
use pepitas in pilafs and stuffings
Pepitas are a no brainer in this epic stuffed pumpkin. Once again they add that gorgeous pop of green that I love. Pepitas are a great addition to all kinds of stuffings, and pilafs. Along with nuts they add nice textural contrast, too.
bake with pumpkin seeds
Pepitas can be baked right into healthy breads and muffins like my paleo fruit and nut bread. They’re part of a beautiful, nutritious mosaic of fruit, nuts, and seeds, where every slice is unique. Talk about stepping up your morning toast! I also bake them into my healthy breakfast cookies, below.
Another way to bake with these seeds is to top your favorite pumpkin bread, pumpkin muffins, or pumpkin rolls. Just scatter them across the top of the breads and muffins before baking. The color combo is so nice.
Sprinkle pepitas in salads
Seeds are wonderful in salads of all kinds, both green and grain based. You can use them in place of, or in addition to nuts for that all important crunch factor. They’re especially appropriate in fall salads.
use pepitas as a fun garnish
Pepitas can be used purely decoratively, if you like. Sure they add crunch, color, and nutrition, but they’re also just pretty! I added them to the top of my healthy papaya breakfast boats just because I thought they could use a pop of green 🙂
I add them to the colorful mix of toppings on my dark chocolate mendiants, below, for the same reason. And they’re a natural garnish on a fresh pumpkin or squash soup, or pumpkin hummus!
I love your website! You have so many great recipes and food ideas; the stories and the photography are great, but the advertising is overwhelming. You have to sift through a million pop-up ads just to get to a recipe. I understand as a blogger it’s difficult to monetize the page, but if there were 30% fewer ads it would be a much more enjoyable experience. Thank you.
Thanks so much for this “seed” article. I used to use the seeds, which I love, but it’s such a task to clean them. This really helps! I never considered using my colander, but I’m going to try it!