If you follow me on Instagram, you may have seen the pumpkin seed butter reel I posted recently — the one that unexpectedly went viral. Clearly, a lot of people resonated with this simple, nutrient-dense, nut-free spread, and for good reason. Pumpkin seed butter has become a staple in my kitchen, not only because it tastes incredible, but because it fits beautifully with my gut-healing journey. It’s low maintenance, allergen-friendly, and surprisingly easy to make at home (good thing because the store-bought jar is expensive, and I eat it every day!). If you’re curious about the nut butter substitute, here’s why I love it and exactly how to make it.
Benefits of Pumpkin Seed Butter
A gut-friendly alternative to nut butters
Pumpkin seeds tend to be easier to digest than many nuts, especially for people with sensitivities, SIBO, or histamine issues. They’re also naturally low in sugar and less inflammatory than some nut-based spreads.
Rich in nutrients that support hormone health & immunity
Pumpkin seeds are one of the best food sources of zinc, a mineral essential for immune function, skin health, wound healing, and hormone balance.
High in magnesium for stress and sleep support
Just a couple tablespoons offer a meaningful dose of magnesium, which is great for muscle relaxation, nervous system regulation, and quality sleep.
Packed with healthy fats and plant-based protein
Pumpkin seed butter provides steady energy, supports blood sugar balance, and keeps you satiated.
Anti-inflammatory & mineral rich
Pumpkin seeds contain vitamin E, antioxidants, and minerals like iron, selenium, and manganese.
Natural Antiparasitic Properties
Pumpkin seeds have a long history of being used in traditional medicine for their antiparasitic effects, especially against intestinal worms. They contain plant compounds like cucurbitacin, which may help immobilize certain parasites so the body can eliminate them more effectively.
Nut-free & school-safe
A great option for families with nut allergies or anyone looking to rotate their fats and proteins.
Versatile & delicious
Use it on toast, in smoothies, drizzled over oatmeal or millet bowls, as a dip for fruit, or blended into sauces and dressings.
Ingredients and Equipment You Will Need
Ingredients
Raw or roasted pumpkin seeds. Quick caveat: I received a lot of questions on my reel about whether to use raw or roasted seeds, so here’s what I learned through trial and error. The first time I attempted homemade pumpkin seed butter, I used raw, sprouted seeds — soaking them overnight, drying them, and lightly dehydrating them in the oven. It was a disaster. After nearly 30 minutes of blending, all I had was coarse seed “meal” that never turned creamy.
After doing some research, I discovered the light roasting method, and it was a game changer. Roasting the pumpkin seeds for just 8–10 minutes at 350°F warms them enough to release their natural oils, which helps them blend smoothly (and enhances the flavor, in my opinion).
You can try using raw or sprouted seeds (raw pumpkin seed butter certainly exists on the market) but for homemade versions, I’ve found light roasting to be the most reliable and delicious method.
Optional: coconut oil (to adjust texture if needed)
Optional flavor add-ins:
- Sea salt
- Cinnamon
- Vanilla
- A touch of honey or maple syrup (if you like it slightly sweet)
Equipment
High-powered food processor or a high-speed blender (like a Vitamix)
Baking sheet (if roasting your own seeds)
Steps to Make Homemade Pumpkin Seed Butter
1. Roast (optional but recommended)
Spread pumpkin seeds on a baking sheet and roast at 325°F or 350°F for 8–12 minutes (time and temperature varies with different ovens). This deepens the flavor and helps the seeds blend more easily.
2. Add to the food processor
Pour warm seeds into a food processor and begin blending on high. The warmth helps release natural oils faster. I have made it with roasted and cooled seeds, so if you need to “prep” the roasted seeds and make the butter later, it will still work.
3. Be patient, it takes time
Pumpkin seeds will move through several stages:
- Ground meal
- Thick paste
- Clumpy dough
- Smooth, creamy butter
This process takes 10 to 20 minutes, depending on your machine. Scrape the sides as needed.
4. Add optional ingredients
Once creamy, mix in sea salt, cinnamon, vanilla, or a splash of maple syrup if desired.
5. Store
Transfer to a clean jar and store:
- 1 month at room temperature
- 3 months in the refrigerator (just know the cooler temperatures might affect the consistency).
FAQs
Is pumpkin seed butter low oxalate?
Yes, pumpkin seeds fall into the low-to-moderate oxalate category (about 10–15 mg per ounce), making them friendlier for those mindful of oxalate intake compared to almonds or cashews.
Do pumpkin seeds lose nutrients when blended?
No. Blending does not significantly degrade minerals like zinc or magnesium. The heat from blending is mild and short-lived.
Why does pumpkin seed butter turn green?
Pumpkin seeds are naturally green! Their rich color comes from chlorophyll and antioxidants. Blending simply makes the color more concentrated.
Can I make it without roasting?
Absolutely. Using raw seeds creates a milder flavor and keeps the recipe technically “raw.” It may just take a bit longer to blend.
What if my pumpkin seed butter is too thick?
Add a teaspoon of coconut oil or a neutral-tasting oil to help thin it out.
Is this AIP, low histamine, or SIBO-friendly?
While pumpkin seeds are not AIP, they are often tolerated on low histamine and SIBO-conscious approaches, depending on your individual sensitivity and how well you digest seeds.
Homemade Pumpkin Seed Butter
Equipment
- Food processor or high-speed blender
Ingredients
- 2 cups raw pumpkin seeds
Instructions
- Preheat the oven to 350°F. Line a baking sheet with parchment paper.
- Roast the pumpkin seeds. Spread the seeds in an even layer on a baking sheet. Roast for 8–10 minutes. They should be warm and lightly golden, not dark.
- Transfer the seeds to a food processor or high-speed blender.
- Blend on high, scraping down the sides as needed. The seeds will move through stages: coarse crumbs to thick paste to clumps to smooth butter. This can take 10 to 20 minutes depending on your machine.
- Once the butter is smooth, add any optional flavorings like sea salt, cinnamon, vanilla, or a small amount of honey or maple syrup if desired. Blend briefly to combine.
- Transfer to an airtight jar. Store at room temperature for up to 1 month or in the refrigerator for up to 3 months (the cooler temperature might affect the consistency).
