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    Home » Course » Sauces and Dips

    Pumpkin Seed Butter

    Published: Sep 4, 2022 · Modified: Oct 31, 2022 by Erin Carter · This post may contain affiliate links · Leave a Comment

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    Pumpkin seed butter is so rich and creamy! Made with roasted raw pumpkin seeds and given a little sweetness from maple syrup this makes the perfect dip or spread. It's so easy to make and tastes so good that you'll never go back to store bought pumpkin seed butters again.

    A jar of homemade pumpkin seed butter with a spoon in it.

    Why you will love this recipe:

    • This homemade pumpkin seed butter is so rich and creamy and has the best flavour.
    • Sunbutter can be used in so many ways: to top toast, to make a nut butter sandwich, to add to smoothies, as a spread or dip for apples and other fruit and more!
    • Raw sunflower seed butter is a healthy alternative to store bought nut butters.
    • This sunflower butter is healthy, dairy free, plant based, vegan and gluten free.
    • While it takes some time to make it's almost all hands off as your food processor does the work.
    • If you use sprouted sunflower seeds you can make this into sprouted sunflower seed butter!
    • Pepita butter is a healthy alternative to peanut butter that is safe for those with peanut allergies to eat. 
    • If you love nut butters you will also love macadamia nut butter and cashew coconut butter.

    Taste and texture:

    This nut butter is smooth and creamy and has a rich, nutty flavour with hints of sweetness.

    Key ingredients and substitutions:

    • Raw pumpkin seeds -raw pumpkin seeds form the base of this delicious, creamy pumpkin seed spread. I recommend using raw sunflower seeds and not roasted sunflower seeds. 
    • Maple syrup - maple syrup helps add a little natural sweetness to this homemade nut butter. However you can easily make this sugar free by omitting the maple syrup. 
    • A neutral oil such as avocado oil - this is used to help blend the seeds and make the seed butter even more smooth and creamy.

    Recipe variations:

    • Feel free to omit the vanilla extract.
    • If you want to make this nut butter sugar free, omit the maple syrup and replace it with more oil.
    • To make it sweeter add a little extra maple syrup.
    • Make it into organic pumpkin seed butter by using organic pumpkin seeds, and organic vanilla extract and oil.

    How to make this recipe:

    Step one:

    First, preheat your oven to 350 degrees Fahrenheit.

    Step two:

    Next, line a baking sheet with parchment paper and spread the pumpkin seeds out evenly. Bake the seeds for 13-15 minutes, until evenly browned. Remove from the oven and let the pumpkin seeds cool completely.

    Raw pumpkin seeds on a baking sheet lined with parchment paper.

    Step three:

    Then transfer the roasted seeds to your food processor and add the oil, salt and optional vanilla extract. Blend for about 20 minutes, stirring intermittently, until it becomes smooth.

    Roasted pumpkin seeds in food processor with added salt.

    Step four:

    Lastly, add the maple syrup and blend for a few more seconds until it's mixed in. Then enjoy!

    Blended pumpkin seed butter in a food processor.

    Chef's tips:

    • Don't give up! It will seem like you are blending forever and not getting anywhere, but trust me, just keep going!
    • If the butter gets too crumbly, let it sit for 30 minutes and then try again. This allows the natural oils to return and settle to make the nut butter easier to blend.
    • If your food processor is getting really warm, stop the process and give it a rest for a few minutes before blending again.
    • I roasted my own seeds for this recipe but you could also use pre-roasted seeds if you wish - just keep in mind that pre-roasted seeds are often seasoned with extra salt and roasted in crop oils making them a less healthy option.

    Pumpkin seed butter uses:

    • As a dip or spread for raw fruit like apples
    • For spreading on toast, pancakes, crepes, waffles
    • For making sandwiches
    • To add to smoothies
    • You can eat it right off the spoon
    • Use it to make pumpkin seed butter cookies

    How to store:

    Store this nut butter in a jar or other airtight container at room temperature for up to 2 months.

    A jar of pumpkin seed butter with pumpkin seeds on top of it.

    Frequently asked questions:

    Can I use a blender instead of a food processor?

    I don't recommend it. I have tried using my blender and unfortunately it didn't work as well.

    Can I use fresh pumpkin seeds from a pumpkin?

    I don't recommend it. Fresh pumpkin seeds still have the hull, which is very fibrous and will make it much more difficult for the seeds to break down into butter.

    Can I use honey instead of maple syrup?

    I don't recommend it. The honey makes the seeds extra sticky and make it hard to blend.

    Is pumpkin seed butter good for you?

    Yes! Pumpkin seed butter is a healthy nut spread. It is a source of protein, unsaturated fatty acids, vitamins, minerals, and fiber. Pumpkin seeds are also rich in antioxidants and are especially high in magnesium.

    Is pumpkin seed butter the same as pumpkin butter?

    No, these two spreads are not the same. Pumpkin seed butter is made with pumpkin seeds, while pumpkin butter is made from the flesh of a pumpkin.

    Other recipes you will love:

    • Macadamia nut butter
    • Walnut pesto
    • Curry cashews
    • Vegan mascarpone
    • Walnut dressing
    • Coconut whipped cream
    • Carrot chili dip

    Since you made it this far we are basically best friends so be sure to follow me on Instagram, Pinterest, TikTok and Facebook where I share even more recipes and healthy living tips! And don’t forget to leave this recipe a star review before you go!

    Easy pumpkin seed butter recipe

    Pumpkin Seed Butter

    Pumpkin seed butter is such a rich and creamy spread that is so easy to make. Perfect for snacking or anytime.
    5 from 7 votes
    Print Pin Rate
    Course: condiment, dips
    Cuisine: American
    Diet: Diabetic, Gluten Free, Vegan
    Prep Time: 15 minutes
    Cook Time: 20 minutes
    Total Time: 35 minutes
    Servings: 32
    Calories: 39kcal
    Author: Dr. Erin Carter

    Equipment

    • food processor

    Ingredients

    • 2 1/2 cups pumpkin seeds
    • 1/2 teaspoon sea salt
    • 2 tablespoon maple syrup
    • 2 tablespoon neutral oil (such as avocado oil)

    Optional addition:

    • 1/2 teaspoon vanilla extract

    Instructions

    • Preheat your oven to 350F.
    • Line a baking sheet with parchment paper and spread the pumpkin seeds evenly. Bake the seeds for 13-15 minutes, until evenly browned. Remove from the oven and let the pumpkin seeds cool completely.
    • Place the seeds in your food processor and add the oil, salt and optional vanilla extract. Blend for about 20 minutes, stirring intermittently, until it becomes smooth.
    • Add the maple syrup and blend for a few more seconds until it's mixed in.

    Notes

    1. Store this butter in an air tight container for up to 2 months.
    2. Feel free to omit the vanilla extract.
    3. If you want to make this butter sugar free, omit the maple syrup and add an extra 2 tablespoon of oil.
    4. Nutritional values are an estimate and will vary depending on the exact ingredients used and the serving size. 

    Nutrition

    Calories: 39kcal | Carbohydrates: 1g | Protein: 2g | Fat: 3g | Saturated Fat: 1g | Trans Fat: 1g | Sodium: 37mg | Potassium: 43mg | Fiber: 1g | Sugar: 1g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 4mg | Iron: 1mg
    Tried this Recipe? Pin it for Later!Mention @pureandsimpleno or tag #pureandsimpleno!

    More Healthy Sauces, Dips and Dressings

    • Vegan Walnut Pesto
    • Coconut Condensed Milk
    • Vegan Sriracha Mayo
    • Healthy Honey Mustard Sauce

    DISCLAIMERS: The statements made on this website have not been approved by the Food and Drug Administration or Health Canada. The information is not intended to diagnose, treat, cure, or prevent disease. You assume full responsibility for how you use this information. Always consult with your physician or other health professionals before making any diet or lifestyle changes. This post may contain affiliate links whereby if you purchase these products I receive a small percentage of the sale price. This allows me to keep the blog running and I thank you for allowing me to do that!

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    Hi everyone! My name is Dr. Erin Carter and I am so thrilled you are here. I am a physician with specialities in both internal medicine and rheumatology, and I believe that food and healthy living are forms of medicine. In my spare time I share health information and delicious, healthy recipes here on Pure and Simple Nourishment.

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