How to Eat Pumpkin Seeds and Can You Eat the Shells?

how to eat pumpkin seeds
Foto: CC0 / Pixabay / PublicDomainPictures

Whether you choose to get your pumpkin seeds directly from the pumpkin or purchase them from a store, they are a nutritious addition to your diet. We'll take a look at how to eat pumpkin seeds, if you can eat the shell, and share some recipes.

Chances are, when you hear the words “pumpkin seeds”, your mind conjures up images of carving pumpkins and saving the seeds to roast later. While some people find roasted pumpkin seeds to be a delicious treat, they certainly aren’t for everyone. 

Many people feel unsure about how exactly to eat pumpkin seeds because the fibrous outer shells seem like they may not be edible. But while whether or not it is enjoyable to consume them is widely debated, the shells of pumpkin seeds are perfectly edible. In fact, whole, roasted pumpkin seeds in their shells contain more than double the amount of fiber as their shelled counterparts. 

However, if you aren’t a fan of the shells, you can purchase the green seeds inside to reap the nutritional benefits without the hard exterior. Pumpkin seeds are a good source of magnesium, iron, and vitamin E, among others, and can be added to both sweet and savory dishes. 

Read More: Granola Bars Recipe: How to Make Them Quickly and Sustainably

Eat Pumpkin Seeds in Pumpkin Spice Granola

Start your day off right with some pumpkin spice granola.
Start your day off right with some pumpkin spice granola.
(Foto: CC0 / Unsplash / Heather Barnes)

Eating a bowl of granola is a great way to start any day, as it’s filled with protein, fiber, and healthy fats. Why not give your breakfast a seasonal touch by making pumpkin spice granola?


  • 3 cups old fashioned oats
  • 1½ cups pecans, coarsely chopped 
  • ½ cup pumpkin seeds, shelled 
  • 1 tsp pumpkin pie spice 
  • ¼ tsp sea salt 
  • ¼ cup organic coconut oil 
  • ⅓ cup organic maple syrup 
  • ¼ cup pumpkin purée 


  1. Mix the oats, nuts, seeds, spice, and salt together in a large mixing bowl. 
  2. Heat the coconut oil, maple syrup, and pumpkin purée in a saucepan over medium heat. Whisk until the ingredients are combined, then remove from heat. 
  3. Pour your mixture over the oats in the bowl, and stir to coat. 
  4. Spread the mixture out on a baking tray and bake in the oven for about 30 minutes at 350°F, stirring as necessary. 

You can eat this pumpkin seed spice granola with homemade oat milk or almond milk, on top of vegan nice cream, or mixed in with yogurt or vegan yogurt for a nutritious breakfast. 

How to Eat Pumpkin Seeds: Pumpkin Seed Flour

Pumpkin seed flour is gluten-free.
Pumpkin seed flour is gluten-free.
(Foto: CC0 / Pixabay / hewq)

Looking for an unconventional way to eat your pumpkin seeds? If you want to add an extra protein boost to your baking, consider using pumpkin seed flour. While you can find it in many health stores or organic food shops, you can also make it yourself. In order to make pumpkin seed flour, you’ll need to have seeds that are shelled. 

The best way to make your own flour is to use a coffee grinder. 

  1. Fill a coffee grinder about halfway with pumpkin seeds. 
  2. Grind until you have a nice fluffy flour. 
  3. Repeat until you have the right quantity for your recipe. 
  4. Sift the flour at the end to ensure all lumps are gone. 

Remember that pumpkin seed flour won’t always work as a substitute for the regular all-purpose kind, so you’ll have to do some research. If you’re looking for something that’s guaranteed to work, try making pancakes with your pumpkin seed flour! 

How to Eat Pumpkin Seeds: Make Pumpkin Seed Butter

Green seeds result in green pumpkin seed butter
Green seeds result in green pumpkin seed butter
(Foto: CC0 / Unsplash / Manki Kim)

Did you know you could make an alternative to nut butter using pumpkin seeds? It’s incredibly easy to do and it’s one of the tastiest ways to eat pumpkin seeds. Plus, it only requires one ingredient, though there are several optional ones you can add depending on your tastes. Here’s how to do it: 


  • 2 cups shelled pumpkin seeds 

Optional Ingredients

  • sea salt 
  • cinnamon
  • maple syrup 
  • coconut oil 


  1. Add pumpkin seeds to a food processor, and mix until you have a smooth and spreadable consistency. This will probably take around 15 minutes or so, and you will need to stop and scrape down the sides throughout the process.  
  2. Add in any optional extras and process until they are well incorporated.

Pumpkin seed butter will last about 1 month in the fridge when stored in a resealable container.  

Read more:

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