How to Eat Pumpkin Seeds: 5 Easy Ways to Add Crunch and Nutrition to Your Day

Updated on November 12, 2025

Pumpkin seeds, also known as pepitas, may be small, but they pack an impressive amount of nutrients in every bite. They’re rich in magnesium, zinc, protein, fibre, and healthy fats — all essential for heart health, blood sugar balance, and overall wellbeing.

If you’re curious about why they’re so good for you, I’ve shared all the details in my post Health Benefits Eating Pumpkin Seeds — but in this article, let’s talk about the fun part: how to eat pumpkin seeds and make them a tasty, everyday addition to your meals.

Did You Know

In Malaysia, pumpkin seeds are often called white kuaci because of their white outer shell, while in North America they’re known as pepitas, which means “little seed of squash” in Mexican Spanish.

Here, I’m referring to the dark-green shelled pumpkin seeds — the kind you’ll find in muesli mixes, granola, or healthy snack packs. At Oatz N More, we love including them in our granola clusters and muesli mixes for their natural crunch, flavour, and nutrient boost.

5 Easy Ways to Add Pumpkin Seeds to Your Day

Pumpkin seeds are wonderfully versatile. Whether you’re a breakfast lover, salad enthusiast, or snack-on-the-go kind of person, here are five easy ways to enjoy them.

1. TOP Your Breakfast

Start your morning right with a bowl of oatmeal or overnight oats topped with pumpkin seeds. They add a satisfying crunch and a subtle nutty flavour.

Better yet, choose a muesli mix containing pumpkin seeds for an extra nutrition boost — like our Classic Mix or NutriClassic at Oatz N More.

Love avocado toast? Sprinkle some pumpkin seeds on top for a crunchy, nutritious finish. Even a simple local Malaysian favourite butter-and-kaya toast becomes a little healthier with a handful of seeds. Try it!

2. TOSS into Salad and Roasted Vegetables

Add texture and nutrients to your salad by tossing in a spoonful of pumpkin seeds. Like nuts, they’re packed with plant-based protein, fibre, and healthy fats — perfect if you’re watching your weight or looking for heart-friendly crunch.

When roasting vegetables, add pumpkin seeds halfway through. For example, if you’re roasting broccoli or sweet potatoes for 20 minutes, toss them halfway and add the seeds then — they’ll turn lightly golden and fragrant.

Steamed veggies? I haven’t tried that combination yet — maybe you can tell me how it turns out!

3. BAKE into Your Goodies

If you love baking, pumpkin seeds are an easy way to level up your recipes. Mix them into your bread dough, muffins, or cookies for added texture and nutrition.

You can also sprinkle them on top before baking, though I personally skip this step if baking at high heat, as the seeds can become overly toasted and lose some nutrients. If you prefer that roasted flavour, bake them lightly beforehand and fold them in once cooled.

4. BLEND into Smoothies

Smoothies aren’t just for fruits and veggies. You can make them heartier and more nourishing with nuts and seeds. Add a tablespoon of pumpkin seeds to your blender for a dose of plant-based protein and healthy fats.

It’s a simple way to enhance flavour and stay full longer without relying on processed protein powders. Pair pumpkin seeds with banana, spinach, and a splash of oat milk for a quick post-workout refuel.

5. JUST Eat Them on Their Own

Need a guilt-free snack? Munch on a handful of pumpkin seeds anytime you crave something savoury or crunchy. They’re far healthier than fried or sugary snacks, and perfect to keep in your handbag or desk drawer.

A small pack of seeds can help curb hunger when you’re running errands or need an afternoon pick-me-up, especially for busy mums or anyone with long workdays.

Raw vs Roasted Pumpkin Seeds: Which Is Better?

Both raw and roasted pumpkin seeds offer great health benefits. Raw seeds retain the most nutrients, but roasting enhances their flavour and crispiness.

If you’re roasting at home, do it low and slow — around 150°C for about 10 minutes. This keeps most nutrients intact while bringing out their natural aroma. Lightly salt or season with a pinch of turmeric for a simple, wholesome snack.

When buying pre-roasted seeds, look for unsalted and low-temperature roasted options. They taste just as good and fit perfectly with the idea of eating clean, with no preservatives or fillers.

How Much Pumpkin Seeds Should You Eat per Day?

A small handful, about 30 g or roughly 85 seeds, is a good daily serving. That gives you around 7–8 g of protein, 2 g of fibre, and healthy fats that keep you satisfied longer.

As with nuts, moderation is key. Pumpkin seeds are calorie-dense, so a handful is enough to reap the benefits without overdoing it.

For extra fibre and plant-based nutrients, toss pumpkin seeds into oats, fruits, or even salads for an easy nutrition boost.

Can You Eat Too Many Pumpkin Seeds?

It’s possible! Too much fibre can cause bloating, gas, or mild digestive discomfort, especially if your diet is already high in fibre.

If you’re new to eating pumpkin seeds, start with a small amount and increase gradually. Everyone’s body reacts differently, so find the right balance for you.

And remember — a balanced diet is always the key to good health.

If you’re curious about why fibre is so important for your digestion and energy, check out my post on The Importance of Fibre in Your Diet.

In a Nutshell

Pumpkin seeds aren’t just crunchy snacks. They’re tiny nutrient powerhouses filled with magnesium, zinc, and antioxidants that support heart health, hormone balance, and blood sugar control.

They’re easy to include in almost any meal, from breakfast bowls and salads to baked goods and smoothies.

If you’d like to explore their full list of health benefits, read my post Health Benefits Eating Pumpkin Seeds next.

At Oatz N More, we love how these little green gems transform our granola clusters and muesli mixes — simple, wholesome, and baked to order with no preservatives or fillers.

So, will you be adding pumpkin seeds to your next breakfast or bake? Tell me how you use them in the comments below — I’d love to hear your ideas. And if you found this post helpful, don’t forget to share it! Click the SHARE button!

Learn more:

• How healthy is muesli? What’s the best way to eat muesli
• What health benefits do almonds have
• Drinking chia seeds water benefits

Disclosure: This blog post contains affiliate links as part of the Amazon.com Services LLC Associate Programs and other affiliate services. This means that oatznmore.com receives a small commission by linking to amazon.com and other sites at no extra cost to the readers.