A common nutrition goal for many people is to increase protein. There can be many reasons for this, and I highly suggest talking it through with your doctor and dietitian to make sure it’s right for you. But regardless of the reason, you may be struggling to increase your protein, especially if you eat a plant based diet or you prefer plant proteins. Pumpkin seed protein can actually be a great addition to your protein repertoire.

pumpkin seeds for plant based protein

Why Are Pumpkin Seeds Good for Me?

I am a firm believer that people should be adding more small seeds into their diet. Pumpkin seeds, chia seeds, flaxseed…to name a few. Seeds provide heart healthy fat and fiber, as well as protein and micronutrients. Pumpkin seeds, in particular, provide nutrients like zinc and magnesium. They are one of the best ways to get magnesium in the diet, which is needed for so many things, including blood pressure and blood sugar regulation, muscle function, and sleep. Pumpkin seeds also provide iron, though it is a plant source of iron (non-heme), so make sure to pair it with a vitamin C food to increase absorption. Throwing it in a salad with some bell pepper or snacking on it with some strawberries would be good options. 

How Much Protein is in Pumpkin Seeds?

Seeds may not be the first thing you think of when you are looking to increase your protein intake. However, 1 oz of pumpkin seeds has 8 grams of protein. 

Should I Use Pumpkin Seed Protein Powder? 

Pumpkin seed protein powder may be a good option for those with food allergies or sensitivities. If you’re looking for a plant-based protein supplement and you don’t tolerate soy or pea proteins, or just want more variety, pumpkin seed protein can be a good option for you. 

One brand on the market, Sprout living brand, provides 20 grams of protein in a serving, along with 4 grams of fiber, and is a good source of iron and zinc. 


8 Ways to Use Pumpkin Seeds for Protein? 

  1. Snack on a trail mix that includes roasted pumpkin seeds 
  2. Top a yogurt parfait or overnight oats with pumpkin seeds
  3. Toss pumpkin seeds into a salad 
  4. Buy or make pumpkin seed butter and spread on toast 
  5. Add pumpkin seed protein powder to a smoothie
  6. Add to homemade granola or baked goods recipes 
  7. Use as a crunchy topping for soup, like butternut squash 
  8. Pulverize them in a food processor and use as a coating for chicken or fish 

An award winning recipe developer, Dietitian Kaitlin’s mission is to empower others to reach their health goals by encouraging them to get back into the kitchen. Co-author of Nourished: 10 Ingredients to Happy, Healthy Eating and Cooking with Diabetes.