This 5-minute vegan Pumpkin Seed Pesto Sauce Without Nuts is perfect for sandwiches, pasta, salads, marinating proteins, roasted veggies, and soups. It's protein-packed, delicious, and healthy.
Homemade pesto is a great way to use fresh herbs. This nut-free pesto is made with parsley and basil, but you can use a variety of herbs you already have on hand. Plus, pumpkin seeds are budget-friendly. They replace expensive pine nuts typically used to make pesto for a more affordable recipe.
This recipe was inspired by my 5-Minute Avocado Spread on this site and pairs well with this Pesto Pasta with Tofu.
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👩🏼🌾 Ingredients
This is an overview. The full instructions are in the recipe card below.
- Pumpkin seeds (pepitas) add protein, heart-healthy fats, and fiber. Plus, they're packed with nutrients and vitamins, including manganese, phosphorus, vitamin K, iron, zinc, and copper that enhance heart and bone health. One ¼-cup serving has 180 calories, 4 grams of carbohydrates, 11 grams of protein, and 0 grams of sugar.
- Fresh basil is a staple in pesto and adds a peppery and minty flavor.
- Fresh parsley brightens this dish and turns it a deep green.
- Nutritional yeast is an ideal vegan substitute for the parmesan cheese in traditional pesto. It adds a cheesy umami flavor, as well as protein and B vitamins (including B12) to this recipe.
- This pumpkin seed pesto sauce without nuts is lighter in olive oil than traditional pestos. Water is used in combination with oil to achieve the desired consistency.
See the printable recipe card below for quantities.
🍃Substitutions
- Parsley - substitute with cilantro, chives, or scallions as needed
- Nutritional yeast - This is an optional ingredient but highly recommended for flavor
- Pumpkin seeds - replace with walnuts, pine nuts, pecans, or sunflower seeds
- Olive oil - Substitute the olive oil for water or aquafaba or try my oil-free Pesto Recipe Without Nuts.
Visit my Vegan Side Dish Recipes page for more easy and healthy dips and spreads.
📖 How to Make Pesto Sauce Without Nuts
This is an overview. The full instructions are in the recipe card below.
- Combine the pumpkin seeds, basil, parsley, garlic, nutritional yeast, and lemon juice in the canister of a food processor.
- Start blending and slowly stream the olive oil through the feeder tube on top, followed by ½ cup water. Blend until mostly smooth. Adjust oil, water, salt, and lemon juice to taste.
💡 Expert Tips
- For oil-free, replace the olive oil with water or aquafaba.
- Roasted pepitas pack in more flavor than raw pepitas. Use store-bought roasted pepitas or roast your own in the oven or use a skillet. Roasting them gives the seeds a savory, nutty taste, but reduces their nutritional value.
- For blending, be sure to scrape down the sides of the canister occasionally with a spatula when pulsing to incorporate all the ingredients.
- For a creamier pesto, use more olive oil and less water to blend.
- Storage: Refrigerate leftover Pumpkin Seed Pesto Sauce Without Nuts in an airtight container for 2 to 3 days.
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🙋🏽♀️ Recipe FAQs
While all pepitas are a type of pumpkin seed, not all pumpkin seeds are pepitas. Pepitas are a variety of pumpkin seeds without a shells that can only be found in specific hulless pumpkin varieties, such as Styrian or oilseed pumpkins. This pumpkin seed pesto is made with pepitas.
Yes, roasting pepitas—especially at high temperatures—can reduce their nutritional value. The heat may damage healthy fats, lower antioxidant levels (like vitamin E), and slightly reduce the bioavailability of minerals such as zinc and magnesium. For maximum benefits, choose raw or lightly toasted pepitas.
You can buy roasted pepitas from most major grocery stores, but it's also easy to toast your own.
I use the stovetop method. Heat a clean, dry skillet over medium heat until hot. Add the pumpkin seeds in a single layer, spreading them out to avoid overcrowding. (Toast them in batches as needed.) Toss them occasionally until evenly golden brown and slightly fragrant, about 3 to 5 minutes.
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📖 Recipe
Pesto Sauce Without Nuts
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Ingredients
- 1 cup pumpkin seeds roasted
- 2 cups fresh basil
- 1 cup fresh parsley
- 4 garlic cloves
- 1 ½ tablespoons nutritional yeast (optional but recommended)
- ¼ cup fresh lemon juice
- ½ cup olive oil or water or aquafaba
- Salt to taste
Instructions
- Combine the pumpkin seeds, basil, parsley, garlic, nutritional yeast, and lemon juice in the canister of a food processor. Start blending and slowly stream the olive oil through the feeder tube on top, followed by ½ cup water. Blend until mostly smooth.
- Adjust the water and olive oil until the desired consistency.
- Add salt and more lemon juice to taste.
Notes
- For oil-free, replace the olive oil with water or aquafaba.
- Roasted pepitas pack in more flavor than raw pepitas. Roasting them gives the seeds a savory, nutty taste. Use store bought roasted pepitas or roast your own in the oven or in a skillet. Heat a clean, dry skillet over medium heat until hot. Add the pumpkin seeds in a single layer, spreading them out to avoid overcrowding. Toss them occasionally until evenly golden brown and slightly fragrant, about 3 to 5 minutes.
- For blending: Make sure to scrape down the sides of the canister occasionally with a spatula when pulsing to incorporate all the ingredients.
- For a creamier pesto, use more olive oil and less water to blend.
- Storage: Refrigerate leftover Pumpkin Seed Pesto in an airtight container for 2 to 3 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Catherine says
I love pesto and using pumpkin seeds really adds a new dimension! This is a great variation. Definitely worth a try.
Nisha Melvani says
So glad you enjoyed this twist on pesto. Thank you.