This Sweet Pumpkin Seed Butter is deliciously creamy and naturally sweet, with rich pumpkin seed flavor and hints of caramel, vanilla, and cinnamon. Made with pumpkin seeds, Medjool dates, and nondairy milk, each serving provides about 2 mg of iron (11% DV) and 150 mg of magnesium (36% DV), with no added sugar or oil. Spoon it onto banana bread, toast, oatmeal, pancakes, muffins, or fresh fruit.
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Jump to:
- 🔍 Quick Look: Sweet Pumpkin Seed Butter
- 👩🏽⚕️ Dietitian's Note
- 👩🏼🌾 Ingredients
- 🌱 Substitutions & Variations
- 📝 How to Make Sweet Pumpkin Seed Butter
- ✔️ Storage & Meal Prep
- 🥞 Ways to Use Sweet Pumpkin Seed Butter
- 🙋🏽♀️ Recipe FAQs
- 🫙 Related Recipes
- 👩🏽🍳 Made this recipe?
- ⚖️ Convert the Recipe to Metric (g & mL)
- Sweet Pumpkin Seed Butter Recipe
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- 💬 Comments
🔍 Quick Look: Sweet Pumpkin Seed Butter
- ⏱️ Prep Time: 5 minutes
- 🎛️ Cook Time: 0 minutes
- 👥 Servings: Makes 6 servings
- 📊 Calories: ~136 kcal
- 💪🏼 Nutrition: 6 grams of protein and 2 grams of fiber, ~2 mg of iron (11% DV) and 150 mg of magnesium (36% DV).
- 👩🏽🍳 Flavor Profile: Rich and nutty with caramel-like sweetness from Medjool dates and warm hints of vanilla and cinnamon.
- ⭐ Difficulty: Easy. Thick, silky, and spreadable-like a cross between seed butter and a creamy frosting.
👩🏽⚕️ Dietitian's Note
Pumpkin seeds are mineral-packed. They provide plant-based protein plus important minerals, including iron, magnesium, and zinc, as well as heart-healthy unsaturated fats.
Dates add natural sweetness. Medjool dates give this pumpkin seed butter its rich, caramel-like flavor while adding fiber and nutrients-without the need for refined sugar.
Pair it with vitamin C. Pumpkin seeds contain non-heme iron. Enjoying this spread with vitamin C-rich foods such as kiwi, berries, or strawberries can help increase iron absorption.
Why You'll Love This Recipe:
This Sweet Pumpkin Seed Butter is rich, creamy, and naturally sweet, with caramel notes from Medjool dates and warm hints of vanilla and cinnamon. Delicious enough to transform toast, oatmeal, pancakes, fruit, or banana bread, it's also:
- Naturally sweetened with Medjool dates with no added sugar.
- Rich and creamy without added oil.
- Packed with pumpkin seeds, a source of plant-based protein, iron, magnesium, zinc, and unsaturated fats.
- Nut-free, making it a delicious alternative to sweet nut-based spreads.
- Just 5 simple ingredients and minimal prep.
- Versatile: Spread it, spoon it, dip into it, or use it like a naturally sweet frosting.
👩🏼🌾 Ingredients
Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.
- Pumpkin seeds: Raw, unsalted pumpkin seeds create the rich, earthy base and creamy texture. They're also packed with plant-based protein and minerals, including magnesium, iron, and zinc.
- Medjool dates: Naturally sweeten the pumpkin seed butter and give it a subtle caramel flavor. Use soft Medjool dates for the easiest blending.
- Unsweetened nondairy milk: Helps transform the pumpkin seeds into a silky, spreadable butter. Soy milk is especially creamy, but almond, oat, cashew, or another unsweetened nondairy milk also works.
- Vanilla extract: Adds warmth and enhances the natural sweetness of the dates.
- Cinnamon: Complements the dates and pumpkin seeds with a subtle warm-spiced flavor.
See the printable recipe card below for quantities.
🌱 Substitutions & Variations
This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.
- Pumpkin seeds: Raw, unsalted pumpkin seeds work best. You can use roasted unsalted pumpkin seeds for a deeper, toastier flavor, but the butter may be slightly less creamy.
- Medjool dates: Substitute another soft date variety or prunes. If your dates or prunes are smaller than Medjool dates, use enough to equal about 4 large Medjool dates.
- Nondairy milk: Soy, almond, oat, cashew, or hemp milk all work. Choose unsweetened milk so the dates remain the main source of sweetness.
- Vanilla: Leave it out if needed, or add a little extra cinnamon for more warmth.
- Cinnamon: Substitute pumpkin pie spice or cardamom for a different flavor profile.
- Make it chocolate: Blend in unsweetened cocoa powder for a chocolate pumpkin seed spread.
📝 How to Make Sweet Pumpkin Seed Butter
The complete recipe with exact amounts is below. These additional tips will help you get the best results.
- Optional: For the smoothest, creamiest texture, soak the pumpkin seeds in room-temperature water for 1 hour, then drain thoroughly. This is especially helpful if you do not have a high-speed blender, but you can soak them even when using one for an extra-silky texture.
- If your dates are dry or firm, soak them briefly in warm water, then drain before blending.
- For the creamiest pumpkin seed butter, use a high-speed blender. For a thicker, butter-like spread, start with just ½ cup nondairy milk. For a softer consistency, gradually add more nondairy milk, 1 tablespoon at a time. The pumpkin seed butter will also thicken slightly after chilling.
- Chill for a thicker spread. The pumpkin seed butter firms up in the refrigerator, making it especially good for spreading over toast, muffins, or banana bread.
Serve it with my Healthy Banana Bread. The creamy pumpkin seed butter, caramel-sweet dates, vanilla, and cinnamon pair especially well with the banana and buckwheat flavors.
✔️ Storage & Meal Prep
Store Sweet Pumpkin Seed Butter in an airtight container in the refrigerator for up to 5 days.
It will become thicker when chilled. Stir before serving, or add a small splash of nondairy milk if you prefer a softer consistency.
🥞 Ways to Use Sweet Pumpkin Seed Butter
Spread it generously over banana bread, toast, lentil pancakes, waffles, or healthy blueberry lemon muffins. Spoon it onto oatmeal or protein chia pudding, or serve it as a dip with apple or pear slices.
It also makes a delicious naturally sweet frosting for cakes and breakfast loaves.
You might also enjoy my Sweet Walnut Cream, another rich and creamy, naturally sweetened spread that's delicious with oatmeal, toast, fruit, and healthy baked goods.
🙋🏽♀️ Recipe FAQs
No. Soaking is optional. A 1-hour soak softens the pumpkin seeds and can make them easier to blend. If you have a high-speed blender, you can skip soaking and use ¾ cup nondairy milk instead.
Yes. You can use roasted, unsalted pumpkin seeds, but they will give the butter a deeper, toastier flavor and may not blend quite as silky as raw pumpkin seeds. For the smoothest, creamiest texture, I prefer raw, unsalted pumpkin seeds.
Pumpkin seeds have a rich, earthy, pleasantly nutty flavor. In this recipe, Medjool dates add caramel-like sweetness, while vanilla and cinnamon give the spread a warm, dessert-like flavor.
Yes. Soaking the pumpkin seeds first is especially helpful when using a standard blender. Soak for 1 hour, drain thoroughly, and blend until as smooth as possible, stopping to scrape down the sides as needed.
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Sweet Pumpkin Seed Butter Recipe
Ingredients
- ¾ cup raw unsalted pumpkin seeds
- 4 Medjool dates pitted
- ½ cup unsweetened nondairy milk plus more only if needed (see notes)
- 1 teaspoon vanilla extract
- ¼ teaspoon cinnamon
- Pinch of salt optional
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EQUIPMENT
- High-Speed Blender
Instructions
- Optional: Cover the pumpkin seeds with room temperature water and soak for 1 hour. Drain thoroughly.
- Blend: Add the soaked seeds, dates, nondairy milk, vanilla, cinnamon, and salt to a high-speed blender. Blend until silky, thick, and creamy. Add additional milk 1 tablespoon at a time only if necessary to blend.
Notes
Nutrition
This information is provided as a courtesy and is only an estimate. Nutritional values may vary depending on factors such as product types and brands used.
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Neena Chandiramani says
This is a really sweet treat!
Nisha Melvani, RDN says
Awww so glad you enjoyed it!
Nathalie says
I would love to make your recipes but you dont give the full ingrédients and it is going so fast I can’t take notes.
Please could you send me the recipe for the coral lentils galettes ( the one you made fir your friend who can’t eat flour.
Thank you.
Nisha Melvani, RDN says
Hi! The full ingredient list and instructions are in the printable recipe card at the bottom of every blog post. You can scroll down to it or tap “Jump to Recipe” near the top. Here’s the recipe for the flourless red lentil and zucchini pancakes: https://cookingforpeanuts.com/zucchini-scallion-pancakes/ and the red lentil breakfast pancakes: https://cookingforpeanuts.com/baked-red-lentil-protein-pancakes/