Pumpkin Seed Pesto Recipe

The pumpkin is a rich winter squash versatile enough to puree, chop, bake, sauté, boil, mash, and more. 

Swap puree for oil in cookies and baked goods, stir up a creamy pumpkin soup, or sauté into a number of delicious dishes for a burst of seasonal flavor.

Pumpkin Seed Pesto

Recipe by Whole Foods
0.0 from 0 votes
Course: CondimentCuisine: American

2 ½


    This thick and fragrant pumpkin seed pesto featuring roasted pumpkin seeds, olive oil, cilantro, and garlic is a versatile sauce for your repertoire. Try it on sandwiches, tossed with hot pasta, or served over roasted or steamed vegetables.


    • 2 cups

      unsalted hulled (green) pumpkin seeds

    • 6 tablespoons

      extra-virgin olive oil, divided

    • salt and pepper to taste

    • ¼ cup


    • 2 tablespoons

      fresh lemon juice

    • 3 cloves


    • 1 cup

      roughly chopped fresh cilantro


    • Preheat oven to 375°F. 

    • Toss pumpkin seeds with salt and 2 tablespoons oil, then spread out in a single layer on a large baking sheet. 

    • Roast until seeds are puffed and fragrant, 10 to 15 minutes, then set aside to let cool. 

    • Combine seeds in a food processor with water, lemon juice, garlic, cilantro and remaining 4 tablespoons oil. Pulse until mixture forms a coarse paste, then season with salt and pepper. 

    • Cover and chill until ready to use.

    Nutrition Facts (per serving):

    • Calories – 140 | Total Fat – 13g | Saturated Fat – 2g | Sodium –60mg | Carbohydrate –2g | Dietary Fiber – 1g | Sugar – 0g | Protein – 4g

    Facts about Pumpkins

    Recommended Varieties

    • Jack be Little – ideal for a holiday table setting
    • Autumn Gold – great for carving & decorating
    • Sugar Treat – perfect for cooking & baking

    Nutrition Breakdown

    • Low calorie (1 cup puree = 83 calories and 1 g fat)
    • Great for vision (High in Vitamin A)
    • Keeps you full longer (3g fiber per 1 cup serving)
    • Heart Healthy (pumpkin seeds help reduce LDL)
    • Workout friendly (Vitamin C supports tissue repair; 1 cup puree = more potassium than a banana)
    • Overall health booster (calcium, iron, and other minerals support bone health, immunity, and nervous system function)

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