pumpkin seeds

Pumpkin seeds, also known as pepitas (Spanish: pepita de calabaza), are the flat, oval seeds found within the fruit of Cucurbita pepo and related Cucurbita species. Native to North America, these seeds have a white outer hull and pale green kernel, with a slightly nutty, earthy flavor. The kernels develop a pleasant taste when raw but become more robust and flavorful when roasted. Pumpkin seeds are widely consumed throughout the Americas, Europe, and increasingly in global cuisines, with particular prominence in Mexican, Central European, and Mediterranean cooking traditions.

Varieties include white-hulled seeds (pepitas, which naturally lack the black husk) and traditional green-hulled seeds. The seeds may be harvested fresh in late autumn, dried for storage, or pressed for oil (pumpkin seed oil, also called Styrian oil when from specific Austrian-Slovenian regions).

Pumpkin seeds are consumed as a nutritious snack, either roasted and salted or used in both sweet and savory preparations. In Mexican cuisine, they are ground into pipián (a rich seed-based sauce) and scattered atop salads and soups. Throughout Central Europe, they are incorporated into baked goods, particularly bread and pastries, and serve as a topping for autumn dishes. Pumpkin seed oil is drizzled over soups, roasted vegetables, and savory desserts, particularly in Austrian and Eastern European cooking. In global applications, they garnish grain bowls, salads, and yogurt, or are blended into smoothies and nut butters. Roasting enhances their flavor and shelf stability; raw seeds can be used in raw cuisine applications.