What Are Pepitas?
And are they the same as pumpkin seeds?
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By Layla Khoury-Hanold for Food Network Kitchen
Layla Khoury-Hanold is a contributor at Food Network.
Perhaps you know pepitas from their uses in Mexican cuisine, or maybe you’ve seen them called for as garnishes to soups and salads. But how are they different from pumpkin seeds, and can you substitute one for the other? Here’s everything you need to know about pepitas, including some of our favorite pepitas recipes.
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What Are Pepitas?
Pepitas are a type of pumpkin seed that naturally have no shell, are light green in color and have a delicate, thin skin.
Pepitas, which means little seeds of squash in Spanish, come from hulless pumpkin varieties such as Styrian or Oil Seed pumpkins. They have a nutty, mildly sweet flavor and can be eaten raw or roasted. Pepitas are a common ingredient in Mexican cuisine and are eaten raw as a snack, used as a garnish, or blended into sauces, moles and soups. Look for them far and wide atop smoothies or salads, blended into pestos, or baked into cookies, granola or snack bars.
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Pepitas vs Pumpkin Seeds
Both pepitas and pumpkin seeds are edible seeds that come from pumpkins, but the biggest difference between pepitas and pumpkin seeds is that pepitas only come from hulless pumpkin varieties and therefore have no shell, whereas pumpkin seeds have a husk. And while both have a nutty flavor, pepitas possess a mild sweetness and can be eaten raw, while pumpkin seeds must be roasted prior to consuming. Their appearance and texture vary, too. Pepitas are green and have a delicate, thin skin and crunch, whereas pumpkin seeds are white or cream, have a thick hull and boast a crunchier, chewier texture.
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Pepitas Nutrition
To learn about how pepitas and pumpkin seeds’ nutritional properties stack up, we consulted Dana Angelo White, MS, RD, ATC, a FoodNetwork.com contributor, cookbook author, registered dietitian nutritionist and certified athletic trainer. “Pepitas are filled with nutritional goodness! A 1/4 cup of pepitas contains 170 calories, 15 grams of total fat — 2.5g saturated fat — 4 grams carbohydrates, 2 grams of fiber and 9 grams of plant-based protein. They are also plentiful in iron, offering up 15% of the daily recommendation in that same 1/4 cup serving.”
As for the nutritional composition of pumpkin seeds, Angelo White says, “The same 1/4 cup portion of pumpkin seeds has slightly more calories — about 30 — 1 gram of additional healthy fat, 1 extra gram of carbs and 3 grams of additional fiber.”
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Can You Substitute Pepitas for Pumpkin Seeds?
Yes, you can substitute pepitas for pumpkin seeds. However, it’s best to only substitute pumpkin seeds for pepitas in recipes that call for pepitas as garnish. Keep in mind that pumpkin seeds must be cooked (typically roasted) before consuming, and that they have a chewier and crunchier texture than pepitas.
Pepitas Recipes
Hollowed-out pumpkins make for a festive conversation piece, and are the perfect serving vessel for this seasonal squash appetizer. Pepitas and sourdough croutons add crunch and toastiness to complement the natural sweetness of the velvety soup.
Matt Armendariz
This easy sheet-pan squash recipe, topped with pepitas and crumbled goat cheese, makes for a crowd-pleasing, scene-stealing side. Make a big batch to serve on repeat for weeknight meals or to wow at your next family dinner.
RYAN DAUSCH
Shredded rotisserie chicken gets tossed with a bright sauce made with pepitas, cumin, salsa verde and cilantro in this crowd-pleasing supper. Toasting the pepitas adds nuttiness and depth to the sauce.
This simple yet stunning appetizer features a wheel of baked brie topped with a savory granola anchored by pepitas and sunflower seeds. A flurry of lime zest and dash of cayenne helps to balance the sweet pepper jelly and cut the richness of the gooey cheese.
Matt Armendariz, 2014, Television Food Network, G.P. All Rights Reserved
These fruit-and-nut bars make for a satisfying on-the-go snack or school lunch addition. Dried cherries add a pop of sweet-tart flavor, almonds and pepitas impart a wholesome crunch and brown rice cereal and syrup create a light, irresistibly chewy texture.
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