In the lead up to Halloween, pumpkin seeds can often end up in the bin, but they are one of the most delicious parts of the botanical fruit; one chef is recommending to keep them even when the spooky decorations have come down.
Gousto chef Sophie Nahmad says: “Pumpkin seeds are arguably one of the most versatile parts of the pumpkin, as they can be used in a myriad of ways. They’re also highly nutritious and too good to throw away. Simply toast in an air fryer for 10 to 15 minutes to add crunch, flavour and goodness to almost anything, from soups and salads to sweet treats. It’s one of the easiest ways to get more out of your pumpkin.”
Packed with nutrients, pumpkin seeds are a small, but mighty, kitchen staple. Just a 28g serving contains around 7g of protein, more than many nuts like walnuts or pecans, making them a great plant-based protein source for vegetarians and vegans.
Pumpkin seeds are also rich in unsaturated fats, particularly omega-6 fatty acids and monounsaturated fats. When eaten in moderation, these fats help support heart health and can reduce inflammation.
Alongside these, pumpkin seeds contain vitamins, minerals, and antioxidants, making them one of nature’s most nutritious and undated ingredients.
Encouraging people to keep their pumpkin seeds, Sophie adds: “By simply saving the seeds, households can help reduce food waste and discover a new, healthy kitchen staple in the process. It’s about rethinking what we throw away.
“Those seeds can become a topping, a snack, or even a whole new recipe. It’s one of the easiest swaps you can make and it tastes great too.
“Saving and reusing your pumpkin seeds is a small step, but when millions of us do it, it really adds up, proving that even the smallest food scraps can go a long way.”
How to incorporate pumpkin seeds into your diet:
- Toast and sprinkle – Toast in an air fryer for 10 to 15 minutes to add crunch to soups or roasted veggies.
- Salads and grain bowls – Toss through for extra texture and protein.
- Pesto swap – Blend in place of pine nuts for a rich, nutty flavour.
- Yoghurt or smoothie bowls – Sprinkle on top for added crunch.
- Baking boost – Mix into breads, muffins or flapjacks.
- Energy bites – Combine with oats and honey for an easy snack.
- Nut-free snack – Perfect for school-safe lunchboxes.
- Pumpkin seed butter – Blend into a creamy, protein-rich spread.
- Crusted chicken or tofu – Crush and use as a crispy coating for chicken or tofu.