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    Home » CONDIMENTS

    Ground Pumpkin Seeds

    Modified: Feb 20, 2023 by Susan Pridmore · This post may contain affiliate links · 17 Comments

    Add ground pumpkin seeds for gluten-free, healthy shot to dishes. Sprinkle over salads, vegetables, or switch in for breadcrumbs.

    A jar of ground up pumpkin seeds, with a few pumpkin seeds scattered around it.

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    Jump to:
    • 👩‍⚕️ Are pumpkin seeds good for you?
    • ❤️ Why you'll love this recipe
    • 🧅 Main Ingredients + Notes
    • 🔪 Recommended Equipment
    • 💡Ways to use ground pumpkin seeds
    • Ground Pumpkin Seed Meal

    Are you looking for ways to amp up the protein in some dishes? And get an added nutrition boost as a bonus? Then, this ground pumpkin seeds is the answer you've been looking for.

    Seriously, 1 tablespoon = 4.2 grams of protein, my friends.

    👩‍⚕️ Are pumpkin seeds good for you?

    Pumpkin seeds are a rich source of protein, unsaturated fatty acids, vitamins, and minerals that reduce risk factors of many chronic diseases, including cancer, per a report in WebMD in November 2022.

    And they're rich in many antioxidants, which helps to reduce inflammation in our bodies.

    So YES, pumpkin seeds are good for you.

    ❤️ Why you'll love this recipe

    • It's barely a recipe, with only one ingredient.
    • When ground, it adds a nut-like flavor to dishes you add it to.
    • Super super healthy, full of nutrients, and protein!!

    🧅 Main Ingredients + Notes

    • Pumpkin seeds - hulled (shelled) and unsalted.

    Disclosure: This post may contain affiliate links to products and foods I use in my kitchen. This means that at no additional cost to you, I will earn a commission if you click through and make a purchase. To view my entire storefront of recommended kitchen tools and equipment, check out my shop on Amazon.

    🔪 Recommended Equipment

    • Mini chopper or small food processor

    💡Ways to use ground pumpkin seeds

    • Toast it and made into a roux to thicken stews and posoles
    • Sprinkle over salads
    • Use instead of breadcrumbs for a gluten-free option
    • Add it to veggie burgers or potato cakes
    • Add it to bread dough

    Want to Save This Recipe?

    Enter your email & I'll send it to your inbox. Plus, get great new recipes from me every week!

    Save Recipe
    A jar of ground up pumpkin seeds, with a few pumpkin seeds scattered around it.
    5 from 2 votes

    Ground Pumpkin Seed Meal

    Pumpkin seed meal makes a healthy, delicious substitution for bread crumbs, and can be added to soups, stews, salads, or pasta.
    Print Recipe Save Saved! Pin Recipe Add to Recipe Collection Go to Collections Add to Shopping ListGo to Shopping List
    Prep Time5 minutes mins
    Total Time5 minutes mins
    Course: Condiment
    Cuisine: American
    Keyword: ground pumpkin seeds, pumpkin seeds
    Servings: 10
    Calories: 81.4kcal
    Author: Susan Pridmore
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    Equipment

    • Mini chopper or food processor

    Ingredients

    • 5 ounces unsalted pumpkin seeds (shelled)

    Instructions

    • Place the pumpkin seeds in a small food processor or mini chopper. Whirl like crazy until it becomes a thick meal.
    • Store in an airtight container in the refrigerator.

    Nutrition

    Serving: 1tablespoon | Calories: 81.4kcal | Carbohydrates: 2.1g | Protein: 4.2g | Fat: 6.9g | Saturated Fat: 1.2g | Polyunsaturated Fat: 2.8g | Monounsaturated Fat: 2.2g | Trans Fat: 0.01g | Sodium: 2.6mg | Potassium: 111.7mg | Fiber: 0.9g | Sugar: 0.2g | Vitamin A: 1.1IU | Vitamin C: 0.3mg | Calcium: 7.4mg | Iron: 1.1mg

     

    « Brown Buttered Breadcrumbs
    Quinoa Potato and Spinach Patties »

    About Susan Pridmore

    Susan Pridmore is an award-winning cookbook author and the owner of The Wimpy Vegetarian. She has been featured in Huffington Post, Healthline, BuzzFeed, and has written for and developed recipes for The Food Network and Parade Magazine. She is professionally trained and focuses on easy vegetarian recipes for busy lives, bread-baking, and tips for new vegetarians. Susan lives in the mountains in Lake Tahoe with her husband and mini-labradoodle.

    Reader Interactions

    Comments

    1. LiztheChef

      March 09, 2012 at 5:20 pm

      Your creativity in the kitchen continues to "wow" me, Susan!

      Reply
      • The Wimpy Vegetarian

        March 10, 2012 at 2:20 pm

        Oh Liz, thanks so much 🙂 You always know how to put a smile on my face.

        Reply
    2. gluttonforlife

      March 09, 2012 at 6:43 pm

      Excellent, thought-provoking post, Susan, and a great tip as far as the pepitas (as I call them). They're a staple in my pantry but I see I haven't maxed out their usefulness. As for the carnivorous maximus--isn't he sort of a captive audience? Unless he's going to cook, he'd better be grateful for whatever you put on his plate...

      Reply
      • The Wimpy Vegetarian

        March 10, 2012 at 2:29 pm

        I would love to hear what additional uses you come up for the pumpkin seed meal if you make some, Laura! And my CM lacks that gratefulness response if he doesn't see meat - but we're working on that, and I cracked up when I saw your comment. He has in fact resorted to buying meat to make sure he gets some, and will make it himself if need be. It's all a work in progress I suppose 🙂 For awhile I thought I'd call my blog Steak and (K)ale because I eat so much kale and he eats so much beef....

        Reply
        • David Waugh

          August 22, 2015 at 9:59 am

          Try ground seeds - pumpkin, sunflower, etc - on no-fat plain Greek yoghurt with sliced banana or strawberry then drizzled with Yacon syrup. Healthy does not mean yummy-free!

          Reply
    3. Norma Chang

      March 10, 2012 at 12:41 pm

      Pumpkin seeds meal such a creative use of pumpkin seeds, I use it whole but your making it into meal and use it in place of flour is a great idea. Thanks for sharing.

      Reply
      • The Wimpy Vegetarian

        March 10, 2012 at 2:30 pm

        Thanks Norma! If you like pumpkin seeds / pepitas, then you will like the meal form of it too. I'd love to hear any uses for it you come up with it too!

        Reply
    4. The Wimpy Vegetarian

      March 10, 2012 at 2:24 pm

      Well, my pantry is much the same, so I'm using this in the figurative sense. One cupboard is dedicated to all things baking, dried beans, and grains. One is for spices, oils and vinegars, and some canned things I keep around - like canned tomatoes for when I run out of my own. And I have an entire shelf dedicated to chocolate 🙂 My biggest problem is I need a bigger refrigerator and freezer...

      Reply
    5. Mare

      March 10, 2012 at 2:57 pm

      Susan, I love this post! I will be back in a couple of weeks and we should g et together!

      Reply
      • The Wimpy Vegetarian

        March 10, 2012 at 3:02 pm

        I would love to, Mare!! We were gone a lot of February, but am home now and loving it. We head back to Tahoe end of the month, but will be around all of April (at least so far). Would LOVE to get together! Drop me an email when you're back in town!

        Reply
    6. Julie @SavvyEats

      March 10, 2012 at 6:23 pm

      I LOVE that you've added a pantry tab!

      Reply
      • The Wimpy Vegetarian

        March 10, 2012 at 7:04 pm

        Thanks Julie!! Hope you're having a great weekend!

        Reply
    7. Liz

      March 11, 2012 at 4:34 am

      I've never thought of using pumpkin seeds in anything beyond garnish or in a seedy snack mix. Thanks for the inspiration!

      Reply
    8. Fitoru mct

      July 07, 2020 at 9:49 am

      5 stars
      I love eating roasted pumpkin seed as a snack while working. I have seen other recipes on pumpkin seeds but haven't tried it before.

      Reply

    Trackbacks

    1. Quinoa Potato Cakes Florentine with Mustard-Yogurt Sauce | The Wimpy Vegetarian says:
      March 11, 2012 at 12:33 pm

      [...] Post navigation ← Previous [...]

      Reply
    2. What Food Writers are Reading | Cook 'n' Scribble says:
      March 20, 2012 at 12:33 pm

      [...] this week. Tom Hirschfeld wrote about his weekly bread baking, Susan Pridmore shared her fabulous pumpkin seed meal and Julie Grice talked about homemade mayonnaise for summery fish [...]

      Reply
    3. Swiss Chard and Quinoa Gratin | The Wimpy Vegetarian says:
      January 16, 2013 at 8:56 pm

      [...] 1 1/2 cups gremolata breadcrumbs or mix with ground pumpkin seeds [...]

      Reply
    5 from 2 votes (1 rating without comment)

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    Hi there! I'm an award-winning cookbook author, culinary school graduate, professional photographer and recipe developer. My cookbook Simply Vegetarian was named #1 best cookbook for new vegetarians, and I want to make it easier for you to cook fabulous vegetarian meals. Come join me in the kitchen!

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