How to Eat Pumpkin Seeds the Right Way, According to Chefs

Whether you just carved a pumpkin or have a bag of pepitas from the market, you may be wondering what to do with these popular seeds. Pumpkin seeds are packed with flavor and nutrients, making them a tasty snack and an addition to both sweet and savory dishes. So, what are the best ways to eat pumpkin seeds, exactly—and how do you remove the shells? Here, learn how to eat pumpkin seeds, whether fresh or store-bought, plus tips for storing them to keep them fresh.

Pumpkin Seeds Explained

Pumpkin seeds are the seeds of the pumpkin, a fruit (yes, fruit!) that's native to North America. The pumpkin is part of the cucurbit family, which includes produce like cucumbers, melons, and zucchini, per the experts at the University of Minnesota. The seeds are olive green, flat, and oval-shaped with a pointed end; they're covered in an edible yellow-white shell, or husk.

Flavor and Texture: Pumpkin seeds, with or without their shell, have a nutty flavor. Raw pumpkin seeds are chewy with a bit of crunch. Roasting intensifies the nutty taste and crunchy texture, making them a delight to eat.

Nutrition: The nutritional content of pumpkin seeds is impressive. They're high in unsaturated ("good") fatty acids, protein, fiber, and essential minerals, including calcium, magnesium, and iron. Pumpkin seeds also offer antioxidants, which are beneficial compounds that reduce cell damage in the body.

How to Eat Pumpkin Seeds

There are many ways to eat pumpkin seeds: whole (shell-on) or shelled, raw or roasted. They're a popular snack or garnish.

Whole Pumpkin Seeds

Whole pumpkin seeds have their shells, or husks, intact. They're also known as shell-on or unshelled pumpkin seeds. You can buy whole pumpkin seeds in stores (raw or roasted) or remove them from a fresh pumpkin.

• Raw: While the shells of pumpkin seeds are edible, they're fibrous and tough when raw, says Albert Nguyen, chef at the Institute of Culinary Education in New York City. Thus, raw whole pumpkin seeds can be hard to eat, especially if you have difficulty chewing.

• Roasted: "When [whole pumpkin seeds are] roasted, the shells dry out and become brittle, making them more palatable to eat," says Nguyen. Additionally, roasting deepens the nutty flavor of the seeds.

Pepitas (Shelled Pumpkin Seeds)

Shelled pumpkin seeds are pumpkin seeds without their shells. They're also called hulled pumpkin seeds or, most commonly, pepitas. At the supermarket, pepitas are sold raw or roasted—but if you have the time, you can remove the shells from whole pumpkin seeds at home.

• Raw: When raw, pepitas have a mild nutty taste. Their texture is oily and slightly crunchy, though still somewhat chewy.

• Roasted: Roasting pepitas gives them a rich nutty, toasted flavor. They also develop a crunchy yet creamy texture.

Ways to Use Pumpkin Seeds

Whole pumpkin seeds are best for snacking due to their shell. On the other hand, pepitas are more versatile, as proven by the following ways to eat and use pumpkin seeds.

• Toss in granola: The nuttiness of pepitas makes them ideal for homemade granola or granola bars. If you don't have time to bake granola, toss pepitas with dried fruit, dark chocolate chips, nuts, and other seeds for an easy trail mix.

• Fold into baked goods: Pepitas are a great addition to crusts in bread baking, notes Nguyen. They can also be folded into batters for cookies, baked oatmeal, or quick breads like banana bread—or, for a pretty garnish, sprinkled on top just before baking.

• Sprinkle on breakfast foods: When shelled, pumpkin seeds can be used just like other nuts and seeds on breakfast foods. Try them on yogurt, oatmeal, or cereal.

• Make candy brittle: For a quick sweet treat, turn pepitas into pumpkin seed brittle. The snack uses just four ingredients: unsalted butter, light brown sugar, honey, and toasted pepitas.

• Garnish savory dishes: Swap croutons for pepitas when serving pasta, salads, or soups. You could even crush the seeds in a spice grinder or food processor, then mix with nutritional yeast, salt, and garlic powder for a dairy-free “Parmesan cheese” topping.

• Add to dips or spreads: Shelled pumpkin seeds are a tasty replacement for pine nuts in homemade pesto. You can also toss them into your next batch of hummus, where they'll add nuttiness and creaminess. As a garnish, pepitas work well on top of hummus, guacamole, and bean dips.

• Make pumpkin seed butter: For a nut-free alternative to peanut butter, turn roasted pepitas into butter. Add them to a food processor with oil and salt, then blend until smooth and creamy.

How to Store Pumpkin Seeds (And How Long They Last)

Pumpkin seeds should always be stored in an airtight container, says Traci Weintraub, chef and founder of Gracefully Fed, a Los Angeles-based meal delivery service.

• Whole pumpkin seeds: For raw whole seeds, keep them in a cool, dry place like the cupboard. Here, they'll last for up to six months, says McKenzie Johnson, chef-instructor at Auguste Escoffier School of Culinary Arts.

• . Roasted whole seeds can be stored the same way, though their shelf-life is shorter, about one to two weeks. You can also keep them in the refrigerator, where they'll keep for up to two months.

• Shelled pumpkin seeds: When raw, pepitas should be stored in the refrigerator, where they'll last for up to one year, says Johnson. After roasting, shelled pumpkin seeds will last one or two weeks at room temperature or up to one month in the refrigerator, notes Johnson.

• When to toss: Even with proper storage, pumpkin seeds will eventually spoil. "If they taste bitter or [have] signs of mold or discoloration, it's time to throw them out," explains Johnson. They might also have a musty odor, according to Weintraub. Additionally, "fresh seeds should be crisp, so if they feel soft or mushy, they're no longer good," says Johnson.