Pumpkin Seeds: A Surprising Source of Protein
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When it comes to plant-based protein sources people often think of tofu, tempeh, and lentils. However, there’s one food that often gets overlooked: pumpkin seeds, otherwise known as pepitas. They are my favorite!
These small seeds are surprisingly high in protein, making them an excellent addition to any diet. Today I am sharing some of the benefits of pumpkin seeds and give you some creative ways to incorporate them into your meals and snacks throughout the week.
Benefits of Pumpkin Seeds
Pumpkin seeds are a nutritional powerhouse. Not only high in protein, they’re also packed with vitamins and minerals, yay!
Protein: Did you know that just a 1-ounce serving of pumpkin seeds contains about 9 grams of protein? That’s more protein than you’ll find in a serving of almonds or sunflower seeds. Plus they are more sustainable than almonds too, so it’s a win-win all around.
Magnesium: Pumpkin seeds are rich in magnesium. Which is an important mineral that’s involved in many essential bodily functions. Did you know that a single serving of pepitas contains about 37% of your daily recommended intake?
Zinc: We all love zinc and know that it is important for immune function wound healing, and cell growth and division. Did you know that a single serving of pumpkin seeds contains about 20% of your daily recommended intake?
Healthy Fats: We hear the term healthy fats all of the time, but we forget all of the places to get them. Did you know pumpkin seeds are a great source of healthy fats? Pepitas are full of omega-3 and omega-6 fatty acids. These fats are important for heart health, brain function, and reducing inflammation in the body.
How to incorporate more protein in your diet:
Sprinkle them on your oatmeal or yogurt: Add a crunch to your breakfast by sprinkling some pumpkin seeds on top of your oatmeal or yogurt. I love incorporating them into my granola recipes too.
Make pumpkin seed butter: Just like peanut butter or almond butter, you can actually make pumpkin seed butter too! Simply blend blending roasted pumpkin seeds in a food processor (you’ll need to scrap the sides a few times). Then use it on toast or as a dip for apple slices (the last one is my favorite).
Add them to your smoothie: Boost the protein and healthy fat content of your morning smoothie by adding a tablespoon or two of pumpkin seeds. They won’t change the flavor of your smoothie but will add some extra nutrition, woo!
Top your salad: Who doesn’t love a big crunchy salad? Amp up your protein with a few tablespoons of pepitas. You won’t even know they’re there.
Make trail mix: Mix pumpkin seeds with other nuts, dried fruit, and dark chocolate for a tasty and nutritious snack for your next road trip or hike.
Roast them for a snack: Roasted pumpkin seeds make a great snack. Toss them with some olive oil and your favorite seasonings, then roast them in the oven until crispy.
Mix them in with popcorn: This might sound a little crazy, but they really just fit right in there with the salty, crunchy, buttery goodness of homemade popcorn.
Pumpkin seeds are a nutritious and delicious addition to any diet. They’re high in protein, rich in vitamins and minerals, and can be easily incorporated into meals and snacks throughout the week.
Whether you’re sprinkling them on your oatmeal or making a batch of roasted pumpkin seeds for a snack, these tiny seeds are a great way to boost your nutrition and stay healthy.
So are you ready to start shoveling pepitas all over your food?
Make sure to pick up some of my favorite on-the-go snack containers.
Want more healthy snacks?
