Better Butters: Pumpkin Seed Butter
Pumpkin seeds are a very festive fall snack so I thought I’d turn my pumpkin seeds into pumpkin butter! Making your own nut and seed butter is easy with a food processor. Today I’ll share my recipe for pumpkin seed butter and discuss why pumpkin seeds are so healthy. Check out my other Better Butters blog posts if you’re looking for other nut and seed butter recipes!
Though not the most appealing looking of foods, pumpkin seed butter still tastes good!
Nutrition
According to the UDSA, 1/4 cup of raw pumpkin seeds contains:
170 calories
15 grams of fat
2.5 grams of saturated fat
3 grams of carbohydrate
2 grams of fiber
9 grams of protein
4.5 mg of iron
Health benefits
Pumpkin seeds contain numerous health benefits. As you can see above, 1/4 cup of pumpkin seeds contains 4.5 mg of iron. Women over the age of 50 and all men need 8.7 mg of iron per day, so a single serving of pumpkin seeds provides over half of the daily recommended value! Women up to the age of 50 or so need 14.8 mg per day due to iron loss during menstruation.
Pumpkin seeds are very low in carbohydrates with most of their carbs coming from fiber. Pumpkin seeds are also one of the highest protein nuts and seeds, as well as a good source of heart-healthy fat. This combination of fiber, healthy fat, and protein makes pumpkin seeds a very filling snack and perfect for those with diabetes as a method of blood sugar control.
Other important minerals that pumpkin seeds contain include phosphorus (bone and teeth formation), zinc (immune function and wound healing), copper (red blood cell formation and nerve function), vitamin K (blood clotting and bone health), and magnesium. Pumpkin seeds are one of the best sources of magnesium, which plays a crucial role in several body functions including blood pressure control and bone health.
Pumpkin Seed Butter
Ingredients
- 2 cups raw unsalted pumpkin seeds
- 1/2 tsp salt
Instructions
- Preheat oven to 300 degrees Fahrenheit/150 degrees Celsius.
- Spread pumpkin seeds in one layer on a baking sheet.
- Bake for 10-12 minutes or until fragrant. Watch them carefully to make sure they don't burn.
- Allow pumpkin seeds to cool completely.
- Place pumpkin seeds and salt in food processor and pulse on high. The pumpkin seeds will first turn into a flour. You may need to stop and scrape the sides. Be patient!
- Continue pulsing on high until the pumpkin seeds turn into a smooth and creamy butter. This can take anywhere from 15-20 minutes depending on how soft your pumpkin seeds are.
- Once smooth and at your desired consistency, scoop into a jar.
- Allow to cool, then store in the fridge for 3-4 weeks.
How to eat pumpkin seed butter
Pumpkin seed butter is easy to add to your favorite meal or snack. It is a great alternative to peanut butter and other nut butter in case of food allergies. Some ideas are:
Blend into a smoothie
Spread on whole grain toast or crackers
Stir into oatmeal or plain yogurt
Dip apple or pear slices into it
As you can see, pumpkin seed butter is an easy snack that is packed with important vitamins and minerals. It is filling and can be eaten in many ways. Stay tuned for future nut and seed butter recipes!
