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Blog » Diets and Lifestyle » How to Eat Pumpkin Seeds and How Much to Eat Daily?

How to Eat Pumpkin Seeds and How Much to Eat Daily?

Pumpkin seeds are a great snack if you’re trying to be fit or lead a healthy lifestyle! It has a high nutritional value and multiple health benefits and also rich in vital minerals like zinc, magnesium, selenium, etc. It helps improve digestion, aids in weight management, promotes heart health, boosts immunity, and much more! These reasons alone are enough for you to consume pumpkin seeds, isn’t it? And if you’re still wondering how to eat pumpkin seeds and how much to eat daily?

How to Eat Pumpkin Seeds

Also Read: List of Seeds

How to Eat Pumpkin Seeds (7 Delicious Ways)

1. Sprinkle them in Salad

Sprinkle them in salad

You can include crunchy and delicious pumpkin seeds in your everyday salad! Whether it’s a simple veggie salad or a chicken salad, sprinkle some pumpkin seeds on the top, and you’re good to go! It adds the perfect amount of crunch and makes the meal more healthy. Pumpkin seeds are popularly added to green salads, but you can add them to any salad version you may like! 

2. Eat as a Plain Snack

Pumpkin Seeds Plain Snack

Yes! You can eat roasted pumpkin seeds as a snack. It’s a great snack between meals when you’re feeling hungry. They curb appetite and reduce your hunger pangs to a great extent. What’s interesting is that you can eat pumpkin seeds as a snack even when you’re on a diet. It’s a low-calorie and zero fat snack for people trying to manage or reduce weight. 

Also Read:- Pumpkin Seeds Benefits

Eating raw pumpkin seeds has its own set of benefits and will help you fight against many health problems and dietary deficiencies. 

3. Bake Using Pumpkin Seeds

Bake using pumpkin seeds

One of the healthiest ways to eat pumpkin seeds is by including them in your baking recipe! It’s a very delicious method to use these seeds. You can use pumpkin seeds in several healthy baking recipes and add a punch of flavor and crunch that will elevate the taste of your dish. Some baking recipes that can use pumpkin seeds are:

  • Pumpkin seeds muffin
  • Pumpkin pie with roasted pepitas
  • Baked carrot cake with pumpkin seeds
  • Nut and seed bars
  • Banana bread with seeds

Also Read : Benefits of Chia Seeds

4. Create a Trail Mix Using Pumpkin Seeds

trail mix using pumpkin seeds

What’s healthier and better than a trail mix? Nothing! To prepare a trail mix, you can use both raw or roasted pumpkin seeds. No matter where you are and what you are doing, carry the trail mix with you and feed your cravings in the most healthy way possible. All you have to do is mix pumpkin seeds, coconut flakes, toasted almonds, and dried cranberries. That’s it! A super healthy and yummy trail mix is ready for you.

It’s also a great office snack when you’re running late for a meeting and don’t have time to have a meal. It gives you the perfect amount of nutrition and energy. The contrasting ingredients provide a fresh flavor and are undoubtedly a treat for your tastebuds.

5. Seed and Oat Cookies

Seed and oat cookies

This is an excellent breakfast option if you’re bored of eating oats the traditional way. It can be made using oats, pumpkin seeds, cranberries, and honey! Yes, only four ingredients, and you’ll have a healthy breakfast ready to kick start your day. You may also use other seeds and nuts if you wish, but this is a classic and scrumptious way to use pumpkin seeds. 

6. Pumpkin Seeds as an Add-On With Meals

Pumpkin Seeds as an Add-On With Meals
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You can use your cooking skills to mix and match some condiments and prepare your pumpkin seeds mixture, to be consumed as an add-on with meals or drinks. For instance, you can make pumpkin seeds salsa dip and relish it with any roasted chicken recipe, or even a hot-sauce Chinese recipe. You can also add some pumpkin seeds to hummus and make it crunchier.

7. Pumpkin Seeds Into Your Chili

Pumpkin Seeds Into Chili
Image Courtesy:

Chili is a kind of stew, prepared with chilli peppers, chicken/meat, and tomatoes. Adding pumpkin seeds to your Chili will make it healthier and also render a rich taste. Besides, as far as the texture is concerned, these seeds will do wonders. A tip? Use pumpkin seeds oil to cook your Chili. This will offer an even better, mild taste.

How Much Pumpkin Seeds to Eat Daily?

Pumpkin seed is a healthy and fun ingredient that you can add to your daily routine or diet to gain maximum benefits. Now, the question remains how much pumpkin seeds to eat daily? 

According to the American heart association, it is recommended that an average person should consume approximately 30 grams per day. 

How Much Pumpkin Seeds to Eat Daily

Now, let’s have a look at how many pumpkin seeds should people with these specific conditions consume:

  • People with prostate gland enlargement: It is advised that people with this condition should take no more than 10 grams of pumpkin seeds daily. 
  • People with Insomnia: People with insomnia can eat pumpkin seeds like an average person, but some experts suggest that taking 1 gram of pumpkin seeds before your bedtime may improve your sleep quality.
  • For people with gas problems and issues of bloating, it’s best to ask your doctor or nutritionist about your dosage of pumpkin seeds. 

How To Prepare Pumpkin Seeds?

Preparing pumpkin seeds at home is easy and doesn’t require too much effort. Follow the steps below to prepare crunchy, tasty, and healthy pumpkin seeds!

  • Slice the pumpkin off the top, and using a spoon, remove the seeds of the pumpkin.
  • Now, remove the flesh from the seeds (if any) and rinse them under cold water.
  • Pat dry with a towel and get ready to toast them.
  • To roast the seeds, toss the seeds with olive oil, pepper, and salt.
  • Take a baking sheet and spread the seasoned seeds, and cook at 150°C for 30 minutes. 
  • Once the seeds are brown and toasty, remove and let them cool.

Best Time To Eat Pumpkin Seeds

Best time to eat pumpkin seeds

Now that you know how to eat pumpkin seeds, it’s time to understand the best time to eat them! 

  • For average people: The best time to eat is either in the morning or as a snack in between meals.
  • People with sleep issues: Right before bedtime or after dinner.

Pumpkin seeds are pretty underrated, but their benefits will make you go crazy! If you’re thinking of starting to consume pumpkin seeds, there is no better time than now! The next time you go out for grocery shopping or order online, make sure pumpkin seeds are on your list. And if you have the time, it is even better to prepare it at home!


1. Can eating too many pumpkin seeds be harmful?

You may get gaseous distension and bloating if you consume too many pumpkin seeds. In the long run, the fibre in pumpkin seeds may help to bulk up stool and avoid constipation. Consuming too many pumpkin seeds at once, however, may result in constipation.

2. How do you eat pumpkin seeds as a snack?

Some people like to eat pumpkin seeds as it is from the pack whenever they get hunger pangs. This works as a quick munching option. However, you can season them as you like to prepare a delicious pumpkin seeds mixture.

3. Who should not eat pumpkin seeds?

Pumpkin seeds may not be suitable for infants and pregnant/breastfeeding women or those allergic to pumpkin seeds, have hypoglycemia, and are on diuretic drugs.

4. Are raw pumpkin seeds good for you?

Pumpkin seeds are rich in dietary fibres and antioxidants. They are known for solving dietary issues, improving heart health and fertility. Hence, it is good if you consume raw pumpkin seeds regularly.

4 Comment
  1. Sahri bin Hj Ering

    i will try pumpkin seed.Thanks for the info.Is the pumpkin seed sold at groceries store can be taken too.or we have to prepare it ourselves.

    1. No, it’s not too much. You can have 3 tablespoons of pumpkin seeds. The recommended dose is about 10 – 30 grams. Hope it Helps!

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