Don’t Throw Away Your Pumpkin Seeds—Make These Recipes Instead

These seeds deserve better than the trash.

Damian Potato and Seed Chorizo Tacos

Thomas J. Story

Written by Laura Garcia October 30, 2026

Carving pumpkins is a beloved Halloween tradition. But cleaning them out? Not so much. However, before you scrape all the stringy insides and dump them into the garbage, consider saving the seeds.

Far from just being roasted and salted—as many remember from childhood—pumpkin seeds have a lot more versatility. They can add crunch to salads, become the base of creamy sauces and dips, be sprinkled over soups, or even find their way into desserts. Plus, there are numerous nutritional reasons for keeping them. According to Harvard Health, pumpkin seeds are one of the most nutritious natural food sources of magnesium and also contain fiber, unsaturated fats, and other minerals.

So, regardless of whether you were just carving a jack-o’-lantern or simply have a bag of pepitas, don’t let them go to waste! We rounded up 15 recipes that put them to much better use—from creamy posole and pumpkin seed chorizo tacos to spicy snacks and cinnamon brittle.

What Are the Health Benefits of Pumpkin Seeds?

These small seeds are packed with lots of nutrients. They’re abundant in magnesium, an essential mineral that helps regulate muscle and nerve function, as well as blood pressure. They also contain fiber, unsaturated fats, and protein. Harvard Health notes that an ounce of peeled pumpkin seeds contains about eight grams of protein.

And you don’t necessarily need to shell the seeds you scoop from your Halloween pumpkin. You can clean, roast, and eat them with their shells intact, providing additional fiber. Just don’t forget to give them a good wash after separating them from the pumpkin pulp.

Pumpkin Seeds

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Pumpkin Seeds vs. Pepitas: What Is the Difference?

While the two terms appear in these recipes interchangeably, it is good to note that there is a bit of distinction between them. Pumpkin seeds come right out of a pumpkin, usually with their cream-colored outer shell still intact. Pepitas, however, generally refer to the green kernels inside that shell—the shelled pumpkin seeds commonly sold at grocery stores.

There is one exception; some pumpkins produce naturally hull-less or “naked” seeds, meaning that there is no white seed coat to remove. According to research at Oregon State University, the hull-less pumpkin seeds have no white starchy seed coat like the regular pumpkin seeds. So while pepitas are pumpkin seeds, not every pumpkin seed you scoop from will look like the green pepitas you buy at the store.

12 Pumpkin Seed Recipes to Make this Fall

Dips and Starters

1 of 3E. Spencer Toy

Smoky Pumpkin Hummus

Though pumpkin-flavored dishes are usually sweet, this recipe combines pumpkin purée and chickpeas for a smoky, savory hummus that’s perfect for fall entertaining. Serve it in a wide bowl so there’s plenty of room for the generous toppings.

2 of 3Thomas J. Story

Elda’s Sikil P’ak

The sturdy texture of this dip is ideal for smearing on a taco or scooping up with a sliced vegetable. This recipe comes from Jose Flores, chef at San Francisco’s Elda restaurant.

3 of 3Thomas J. Story

Yogurt Cheese with Roasted Beets and Feta

This ultra-creamy, Middle Eastern–style appetizer dip created by cookbook author Janet Fletcher is also excellent with raw cucumbers. If you make your own yogurt cheese, you’ll need to start it 24 hours ahead of making this dish.

Soups and Salads

1 of 5Annabelle Breakey

Creamy Pumpkin Seed and Green Chile Posole

A puréed salsa made with roasted pumpkin seeds helps give this posole a rich flavor and chowder-like texture.

2 of 5Iain Bagwell

Creamy Squash Soup with Salad Topping

Some butternut squash soups can be too sweet; here, almond butter, lime juice, and slightly spicy salad mix-ins keep the flavors lively. For a heartier dish, add a few cooked medium shrimp (warmed first in a little hot water) to each bowl.

3 of 5Annabelle Breakey

Pumpkin Soup with Pumpkin Seed-Mint Pesto

Not quite enough pumpkin for you? Serve this soup in Mini Pumpkin Bowls.

4 of 5Erin Kunkel

Sauvignon Blanc-Poached Pears with Spicy Pepitas

The natural acidity of dry Sauvignon Blanc adds a tang that brightens up the sweet syrup on these pears.

5 of 5Iain Bagwell

Grilled Steak and Nopales Salad

Nopales pads are ideal for this citrusy salad because they can be grilled, but you can also use pieces and sauté them (see Instructions for sautéing, below).

Dinner

1 of 2Thomas J. Story

Potato and Seed Chorizo Tacos

This recipe from Damian, in the Arts District of Los Angeles, shows that vegan can also mean insanely delicious. The seed mixture comes together with a blend of chiles, roma tomatoes, onion, and garlic to create a sauce that binds the pumpkin and sunflower seeds together. This mix then coats boiled fingerling potatoes to create the base of the taco filling.

2 of 2Annabelle Breakey

Trout with Pumpkin Seed-Sage Gremolata

A riff on the classic Italian combo of breadcrumbs, garlic, and parsley, this dish’s crunchy topping contrasts nicely with the delicate trout. If you don’t have day-old bread, toast fresh bread in a low oven.

Snacks and Sweets

1 of 2Erin Kunkel

Pie-Spiced Pumpkin and Sunflower Seeds

The warm spices of holiday pies are mixed with seeds and a touch of salt for a sweet and savory snack to eat by the handful. It can be shared with any trick-or-treaters on the Halloween trail, since it won’t set off peanut allergies.

2 of 2Annabelle Breakey

Cinnamon Pumpkin Seed Brittle

This warmly spiced brittle also makes a crunchy garnish for your holiday pumpkin pie.

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