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Diabetes Bites - curated collection of recipes for type 1 & type 2 diabetes

A curated collection of recipes for type 1 and type 2 diabetes by a diabetes educator and nutritionist, complete with nutritional information.

Pumpkin Seed Butter

Original Recipe: walderwellness.com


  • 2 cups raw pumpkin seeds (also known as pepitas, which have the hard white shell removed)
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • 1/4 tsp salt
  • 2 Tbsp coconut oil, melted (or other neutral oil)
  • 1 Tbsp maple syrup
  • Optional: 1/4 tsp cardamom



  1. Preheat oven to 350F.
  2. Spread pumpkin seeds in an even layer on a large baking sheet. Place in the oven for 12-15 minutes, until golden brown and lightly toasted.
  3. Remove pumpkin seeds from the oven and allow to cool for a few minutes.
  4. Place toasted pumpkin seeds in a high-powered food processor. Pulse until seeds become a crumble, and then a crumbly paste-like texture. Scrape down the sides of the food processor with a spatula or spoon as needed.
  5. Once the seeds become a crumbly paste, add the melted coconut oil, cinnamon, salt, maple syrup, and optional cardamom. Continue to pulse until a smooth seed butter forms.
  6. NOTE: This entire blending process can take about 10 minutes, or potentially longer depending on your food processor!


  • Transfer the finished pumpkin seed butter into an airtight jar or container. You can keep it stored at room temperature for about 2 weeks, and in the fridge for about a month!


  • If you don’t like the taste of coconut oil, you can use a more neutral flavored oil. I would go for something like avocado oil!
  • Cardamom is optional here, but I think it tastes lovely if you’re a cardamom fan.
  • While I have not tried making this with honey, I would assume it can be used in place of maple syrup. Of course, it will have a bit of a different flavor this way!
  • I made this recipe with store-bought pumpkin seeds, but if you are doing this during pumpkin carving season, you can also use those seeds. However, it will be A LOT more time-consuming – the seeds will need to be cleaned and the shells will need to be removed before roasting. In complete transparency, it’s not something I’ve ever attempted, but there are many helpful tutorials available online.

There are so many ways to use this pumpkin seed butter! Here are some ideas for you…

  • Spread it over toast, crisp bread, or rice crackers
  • Spoon it into a bowl of oatmeal or yogurt
  • Drizzle it over pancakes, waffles, French toast, or crepes
  • Pair it with fruits like bananas or apples, to make them a more satisfying snack!
  • Use it in baking muffins or cookies, as you would peanut butter
  • **This pumpkin seed butter recipe has more sweet notes, with vanilla, cinnamon, and maple syrup. If you’d prefer to use it with more savory recipes (e.g. in a salad dressing, stir-fry, or as a sauce), simply omit those sweet seasonings. You can just use salt and a neutral-flavored oil instead!
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