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If you’ve ever wondered “What are nuggets? Is it just another name for pumpkin seeds?”—you’re in the right place! Today we’re going to take a deep dive into these little powerhouses. At the end of this post you will have all the information on what they are, why they are fantastic and, above all, how to use them!
What are Pepitas?
nuggets, which translates to “little pumpkin seeds,” are a delicious seed that is often used in Latin American cuisine. So, are pepitas pumpkin seeds? Yes, but the answer is a little more complicated than that. The first thing you should know is that although many people use the terms interchangeably, they are not technically correct in doing so.
Just as all squares are rectangles but not all rectangles are squares, pepitas are a particular variety of pumpkin seeds that do not require shelling. Although all pepitas are pumpkin seeds, not all pumpkin seeds are pepitas. Does this make sense?
Where do Pepitas come from?
Pepita seeds come from a particular cultivar of pumpkins without husks, known as oilseed pumpkins or Styrian pumpkins. I’ve also heard them called pepita pumpkins and naked seed pumpkins.
If you’re looking to grow your own pumpkins for nuggets, there are more specific varieties like Lady Godiva, Triple Treat or Naked Bear, so find some that work well in your growing area. They take around 90 days to ripen on the plant and the pulp is also edible: perfect for making calabaza en tacha or homemade pumpkin puree!
Pepitas vs. Pumpkin Seeds
It is important to recognize that although pepitas are pumpkin seeds, not all pumpkin seeds qualify as pepitas.
The first thing you’ll notice when you open an oilseed squash is that, unlike other squashes that have large, flat, white-shelled seeds, raw pepitas are already shellless (although some have a thin, papery skin) and have a green hue.
If you tasted them side by side, you’d also notice that pepitas are plumper, more tender, and have a slightly sweet flavor than conventional pumpkin seeds.
Where to buy Pepita
Even though pepitas were more of a “specialty food” back in the day, I’ve found that most conventional grocery stores sell raw or toasted and salted pepitas (or both!) alongside the other nuts and seeds. You’ll have no problem finding them at Hispanic grocery stores, and they’re also easily available online: (salted and roasted) AND (raw unsalted).
Part of what makes pepitas so good is that they are full of (heart-healthy) oils. Therefore, they will tend to go rancid a little faster than other seed varieties.
How long do Pepitas last?
If you buy them from the store, once opened they will keep well at room temperature in a sealed container away from light for up to 3 months. They can also be refrigerated for up to 6 months. If you’re doing the work of drying, soaking in salt water, and dehydrating yourself, I think it’s okay to add about a month of shelf life.
How to use Pepita
They may not seem very powerful, but these little seeds are powerful in the kitchen. Raw or roasted, these little guys can do so much more than you’d expect. Here are just a few ideas to get you started:
- Alternative to pine nuts: Pepitas are an excellent, budget-friendly alternative to pine nuts, which means they’re great at everything, come on pesto to salads, cookies TO granolaand pretty much everything else.
- Nut butter, without nuts: They’re also perfect for making into a nut-free butter that rivals peanut butter and, in my opinion, is much tastier than sun butter.
- Breading, no bread: If you’re looking for a low-carb alternative to breading pork, chicken or fish, cut them nice and fine, then use them as panko.
- Snack: They’re delicious simply roasted with salt, but can also be jazzed up with exciting flavor combinations like chili-lime pepitas or Spicy roasted pepitas. YUM! Or, for a Mexican twist on spiced nuts next Christmas, try making spiced pepitas.
- Gourmet central: Turn them into candied pepitas, delicious on their own, or sprinkle on ice cream or other soft desserts.
- Add Crunch: Sweet or savory pepitas are a great addition to grazing dishes cheese plates and cold cuts platters. They are also my favorites DIY yogurt semifreddo bar.
Recipes made with Pepitas
If you’re wondering how to use pepitas in cooking, these are some of my favorite places to start:
Nutritional Benefits of Pepitas
Incorporating pepitas into your diet is not only a tasty choice, but a step towards a healthier lifestyle! These little rock stars are:
- Rich in antioxidants (such as carotenoids and vitamin E)
- Magnesium power plants
- Heart-healthy fats (especially omega-3 fatty acids)
- Full of fibre
- Excellent source of vegetable protein
- Zinc for immune support
- Iron for energy
- Mood and sleep improvers (they have tryptophan!)
Frequent questions
It is the seed of a particular variety of pumpkin, but it is an excellent alternative to walnuts.
No! Unlike pine nuts (which are actually seeds), these little guys aren’t considered nuts.
Yes!
No, although they are somewhat similar in taste. Sunflower seeds come from (you guessed it) sunflowers, while pepitas come from oilseed pumpkins. Sunflower seeds are also smaller and come in shells, while pepitas come out of the pumpkin ready to rinse and roast.
They certainly can. Just like other nuts and seeds, the oils in pepitas can go rancid. Therefore, it is important to store them in an airtight container in a cool, dark place. To extend their shelf life you can also store them in the fridge or freezer.
They are great for snacking, as garnishes, or for adding crunch to any of your favorite dishes. They are also great substitutes for expensive pine nuts!
Further information on the ingredients
Photography by Jenna Sparks
