Pumpkin Seed Spread

Pumpkin Seed Spread

Pumpkin seeds are one of my favorite super seeds for strength and energy.


I created this pumpkin seed spread as a great dairy-free alternative to creamy cheese spreads. Starting with sprouted or raw nuts and seeds will give you the key nutrients and healthy fats your body requires on a daily basis. Sprouting seeds and nuts removes the enzyme inhibitors and makes them much easier to digest. Enjoy this soft, creamy spread in lettuce leaves, with raw vegetables, or on sprouted grain bread or crackers.


Pumpkin Seeds 

Pumpkin seeds or Pepitas have a crunchy texture and savory taste that is hard to resist. Pumpkin seeds provide your body with protein, phytonutrients, magnesium, zinc, iron, antioxidants like beta carotene, B vitamins, and the amino acid tryptophan. Tryptophan helps to relax you along with increasing serotonin in the brain. Pumpkin seeds are rich in fiber and contain oleic fatty acids, along with omega-3 and omega-6 essential fatty acids.




Avocado adds a wonderful creaminess to the spread along with healthy oleic and linoleic fatty acids that help lower cholesterol levels. Avocados also provide high levels of potassium, B vitamins, vitamin E, and fiber.


This recipe is from my cookbook “Deliciously Holistic” which is for sale on Amazon right now!


If you like this recipe and would like to contribute to the conversation, please take a moment to leave a comment.


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Pumpkin Seed Spread

Paleo, Raw Vegan, Dairy-Free, Gluten-Free, Nut-Free

Makes around 2 cups

1 cup sprouted or raw pumpkin seeds (Good source for sprouted pumpkin seeds)

¼ cup fresh lemon juice

2 cloves peeled grated garlic

Unrefined sea salt to taste

1 small avocado—peeled and seed removed

¼ teaspoon cayenne pepper

Purified water if needed


1. Place pumpkin seeds in a food processor fitted with the S blade attachment. Place lid on, turn on food processor, and grind pumpkin seeds until they turn into a seed butter.

2. Add remaining ingredients except water and pulse until well combined and creamy. Add small amount of water if spread is too thick and continue to blend spread until smooth.

3. Place pumpkin seed spread in a covered container in the refrigerator for up to 3 days if not eating right away.



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  1. Hi Shelly,

    yummy, I love pumkin seeds too.

    Thank you for sharing this recipe.
    I used to make cashew cream and sprouted/fermented soya cheese cake.
    Sprouts are a powerhouse of vitamins.
    The contents of Vitamin E goes up by 500 % when Wheat is sprouted.

    To your Well Being!
    Yorinda recently posted..Vision Board Part 2 Affirmations and Power Words (adding and editing Text)My Profile

    • Shelley Alexander says:

      Hi Yorinda, pumpkin seeds are the best aren’t they? You are so right about sprouts, sprouting foods really increases the nutritional content. I will probably post a recipe from my new cookbook that is coming out soon for nut cream and cashew cream is one of my favorites. I love to find out your recipe and post on the blog. Thanks for sharing 🙂

  2. Hey Shelly,
    This sounds like a really good recipe, I like how you explain how the ingredients are good for you. I was wondering if you know anything about high alkaline foods and why is it so good for you. I have been looking into it but I keep getting different information on it. TTYL
    Marcus T Cox recently posted..Apple surprise !!!My Profile

    • Shelley Alexander says:

      Hi Marcus, I hope you make the recipe it is tasty. High alkaline foods are good for you because they help keep your body PH balanced naturally. When you eat alot of foods that are acidic, they make your body work harder to maintain Homeostasis or balance because it has to constantly neutralize the acid. Try to include high amounts of plant food into your diet to keep the proper PH balance.

  3. Lovely – like pumpkin seeds, not so thrilled with the color green for food other than veggies. I’m willing to try though 🙂
    marquita herald recently posted..Starting Over: It’s Never Too Late to Live Happily AfterMy Profile

    • Shelley Alexander says:

      Hi Marquita, The color may not appeal to you but it tastes good. The pumpkin seeds and avocado really work well together. Let me know if you like the recipe.

  4. Shelly, I see your note suggesting that you can get sprouted pumpkin seeds from GoRaw. I think it would be extremely helpful to include a list of resources that list where certain foods like these can be purchased somewhere on the site. I too initially had a problem with the green color…then I remembered many years back going to social events where dainty tea sandwiches were made using thinly sliced green and red colored bread slices. It was actually white bread that had been colored with food coloring! I think I can now get over the color….LOL
    AD’Angelo recently posted..Plus Size Body Shapers | Plus Size Girdles | Shapewear SlipMy Profile

    • Shelley Alexander says:

      Hi AD’Angelo, I am putting together a product review page and resource list for my blog which will have info on my favorite healing foods and the companies that provide them. Check back to see it.

  5. My son has a lot of food allergies, including dairy, nuts and many others. I just used this cheese recipe for a lasagna. I haven’t eaten the lasagna yet, but both my son and I sampled the “cheese”. He loved it and kept asking for more. That’s a pretty big complement coming from a toddler. 🙂
    Laura recently posted..Allergy Free Summer MenuMy Profile

    • Shelley Alexander says:

      Thank you Laura! I know it can be difficult coming up with recipes that your toddler son likes when he has to avoid eating so many different things. I will post more recipes that don’t have these common allergens. I’m happy to hear that he liked the pumpkin seed spread and I hope it’s good in your lasagna.

  6. I used this in impromptu italian dish of steamed red pepper mushrooms asparagus and raw peeled beets with a yellow cherry tomatoes I added basil to the spread.

    • Shelley Alexander says:

      Hi Hailey, That sounds like an amazing combination and I bet the basil was a tasty addition to the spread!

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  9. Janet Nilsson says:

    Going to try to blend it with garlic hummus !

  10. Just curious why the pumpkin seeds are green? I can only assume they absorbed the color of the avocado? I grow pie pumpkins in my garden and roast them for freezing. This gives me a lot of seeds, which I also roast. They definitely aren’t green.

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