What are pepitas? And are they different from pumpkin seeds?
What Are Pepitas and What Can You Do with Them?
Updated on Apr. 16, 2025
Pepitas look a lot like pumpkin seeds, and some people use the terms interchangeably. They crop up in granola recipes, taste fantastic on salads and make an excellent garnish for fall soup recipes. They may be small, but every bite is packed with sweet, nutty flavor.
But what are pepitas? How are they different from pumpkin seeds, and can you substitute one for the other? It turns out that all pepitas are pumpkin seeds, but not all pumpkin seeds are pepitas.
What are pepitas?
Pepitas are a type of pumpkin seed harvested from specific hulless pumpkin varieties known as Styrian or oilseed pumpkins. These varieties even have hip names like Lady Godiva, Naked Bear and Kakai pumpkins. They produce seeds without an outer shell. While pumpkin shells are edible, they can be a little chewy (especially raw). Hulless seeds like pepitas are less fibrous and more tender than other pumpkin seed varieties.
These nutty seeds are often used as a garnish for salads and soups like slow-cooker sweet potato soup. They’re also added to granola recipes and desserts like pumpkin toffee. When ground or pureed, their silken texture lends body to flavorful pestos or dips like sikil pak, a traditional Mayan dip similar to hummus.
Pepitas vs. Pumpkin Seeds
Pepitas and pumpkin seeds have a similar flavor but differ in appearance and texture. Pumpkin seeds have oval shapes and creamy white shells. They’re edible raw, but most people prefer to cook them. Roasting pumpkin seeds gives them a crunchier texture and a nuttier flavor.
Pepitas, on the other hand, means “little squash seeds” in Spanish. They’re a specific type of pumpkin seed harvested from hulless pumpkins, so the green seeds lack the outer shell that makes other pumpkin seeds chewy. They can be enjoyed raw or roasted and are perfect for mixing into grain bowls, sprinkling over yogurt or just munching by the handful!
Pepitas Nutritional Benefits
Pepitas and pumpkin seeds are good for you because of their nutrient-rich makeup. A one-ounce serving has roughly 160 calories and 4 grams of carbohydrates while providing 14 grams of heart-healthy fats and over 8 grams of protein. They also contain beneficial vitamins and minerals like iron, zinc, manganese, phosphorus and magnesium.
These small seeds are also antioxidant-rich, containing selenium and beta-carotene that help the body fight against free radicals. These nutrients can help your body absorb calcium to form healthy teeth and bones, keep your immune system healthy, maintain muscle and nerve function, and keep your cells functioning properly.
Pepitas can be a nutritious snack, but Taste of Home contributor and registered dietitian nutritionist Sharon Lehman cautions against eating too many. “Like other seeds and nuts, pepitas can be easy to overeat and become a calorie-dense snack if you’re not paying attention to serving size,” she says. “Even though pepitas contain heart-healthy unsaturated fats, fat is the most caloric of the three macronutrients—it has nine calories per gram.”
Sharon suggests using a kitchen scale to measure the one-ounce serving size. If you don’t have a scale, a measuring cup works in a pinch. One ounce of pepitas roughly equals 1/4 cup.
Pepitas Substitutes
Pumpkin seeds may seem like the best substitute for pepitas. However, other seeds and nuts may be a better choice, depending on the recipe.
- Whole pumpkin seeds: Other types of pumpkin seeds are almost identical when it comes to matching pepitas’ taste, texture and nutritional value. They work well as a substitute in granola or trail mix recipes, but the outer shell makes them less than ideal in pureed recipes.
- Sunflower seeds: Where pepitas exhibit a soft crunch and a slightly sweet note, sunflower seeds are somewhat denser, with a crunchier texture and buttery character. That makes them an excellent substitute in baked recipes or as a garnish for soups, salads and grain bowls. They become smooth when pureed, so they’re especially good in recipes for pesto or hummus.
- Flaxseeds: While flaxseeds and pepitas share a similar nutty taste, they differ significantly in texture and size. Flaxseeds are smaller, harder and have a glossier coating, whereas pepitas are larger and chewier. Because of their tough shell, flaxseeds aren’t ideal for garnishing but work well when added to smoothies, baked goods and pureed recipes like dressings and sauces.
- Pine nuts: In the mood for a bit of indulgence? Sprinkle some pine nuts on your salad or parfait instead of pepitas. Pine nuts have a softer, creamier texture, which makes them taste richer and more buttery. Like pepitas, they can be enjoyed raw or roasted, developing a deeper, nutty flavor with a hint of smokiness. They also puree well, making them an ideal candidate for pesto recipes.
How to Store Pepitas
Store-bought or roasted pepitas should be stored in a cool, dark and dry place, like a pantry or a kitchen cabinet. Place the seeds in an airtight container to keep them tasting fresh, and they should last for up to two weeks.
For freshly harvested pepitas, rinse off the pulp and pat the seeds dry. Store them in an airtight container in the fridge for up to three days.
Can you freeze pepitas?
You can freeze roasted pepitas in a freezer-safe container for up to three months. Thaw them on the counter for a few hours before using them.
How to Cook with Pepitas
There are many ways to enjoy pepitas because they can be used raw and roasted. Raw pepitas have a soft texture, subtle nutty flavor and slight chewiness. Roasted pepitas have a more intense nutty flavor and a crunchier texture.
- Enjoy roasted pepitas as a snack: Roast pepitas in a 250°F oven for 45 minutes, stirring occasionally, then finish them in a 325° oven until crisp. You can add any number of seasonings. For a sweet edge, season them with cinnamon and maple syrup, or add baking cocoa and instant coffee to make mocha pumpkin seeds. If you prefer savory, go with garlic powder, smoked paprika and sea salt. For a herby touch, mix in rosemary and thyme and finish the seeds with a sprinkle of Parmesan cheese.
- Mix them into grains: Add a handful of pepitas to make festive rice or nutty quinoa.
- Use them as a garnish: Sprinkle raw or roasted pepitas onto salads or soups to add texture.
- Turn them into a coating: Use crushed pepitas as an alternative to nuts or bread crumbs in recipes like pine nut-crusted tilapia or pecan-crusted chicken.
- Mix them into baked goods or granola: Incorporate pumpkin seeds into baked treats or granola recipes like maple granola with dried fruit. They taste particularly good in pumpkin seed cranberry biscotti but also work well in pie and muffin recipes.
- Blend them into a puree: Add them to sauces or salsas to add depth. You can also use them as a nut-free substitute for pesto or as a substitute for tahini in hummus.
