Organic Pumpkin Seeds

“Pepitas” is the Spanish term for “little seed of squash.” Pumpkin seeds (known in Spanish as pipián) have been a favored ingredient in Mexican cuisine for centuries and are also a popular ingredient in mole dishes. In Mexico, artisanal roasted pepitas are known as pepitoría, and a similar snack in Greece is known as passatempo.

The delicately nutty flavor of pumpkin seeds makes them a wonderful addition to cereals, granolas, salads, entrees and baked goods. Use raw pepitas to make pumpkin seed butter, or for a delicious snack, make roasted pumpkin seeds (roasting brings out the natural flavor) and toss them with your favorite nuts and seeds as a trail mix. Of course, you can also eat pumpkin seeds right out of the bag—we won’t tell!

Pumpkins are believed to have first been cultivated 8,000-10,000 years ago, 4,000 years before corn and beans. Domestication then developed in Mesoamerica more than 5,000-6,500 ago.

Looking for a good night’s sleep? There’s a popular theory that the nutrients in pumpkin seeds, including tryptophan, can help. Pumpkin seeds and pumpkin seed oil also contain essential fatty acids, including alpha-linolenic acid, as well as omega-3 and omega-6 fatty acids, antioxidants and other so-called “healthy” fats. They are an excellent source of magnesium and a good source of iron, and a 3 tablespoon serving provides 9 grams of plant-based protein. Other nutrients include zinc and potassium.

Plant-based diets rich in foods like pumpkin seeds may offer potential health benefits, including lowered blood pressure, due to the regular consumption of magnesium and zinc. Combine our pumpkin seeds (pepitas) with other plants—for example, roasted pepitas dressed in olive oil in a vegetable salad—to enjoy their nutty crunch and extra protein. Or, make spiced pepitas by roasting on a baking sheet with chili powder, garlic and a touch of brown sugar, and mix with sunflower seeds and pine nuts for a delightful snack mix.

Raw pepitas are also excellent in dairy free recipes. Blend with water and optional flavorings to make a delicious dairy free milk perfect for smoothies and sauces.

Looking for recipe ideas? We have a wide variety of ideas here on BobsRedMill.com. Explore our recipes for granola, salads, bars, cookies and much more featuring pumpkin seeds!