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Perfect Pumpkin Seed Milk

Alkaline Recipes Plant Based Milk Recipes
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Are you including pumpkin seeds in your diet? If you don't enjoy chomping down on a handful of pepitas, try making raw pumpkin seed milk. It is LOADED with nutrients, and is absolutely delicious. As with the homemade almond milk, cashew milk, macadamia milk, hazelnut milk, Brazil nut milk, coconut milk, and rice milk recipes I have posted, this raw pumpkin seed milk recipe is as easy as SOAK, BLEND, and DEVOUR, and makes a fabulous base for smoothies, ice creams, and desserts.

Pumpkin seed milk is a fun way to include these nutrient-rich seeds into your diet. Best of all, this food is native and local to the Americas! As squash was one of the first domesticated plants in the Americas, there is a long history of enjoying pepitas dating back to the native Americans and ancient Aztec civilizations. The United States is still one of the largest producers of pumpkin seeds, along with Mexico, India and China. 

Pumpkin seeds are one of the highest natural sources of protein with all of the essential amino acids. A handful of pepitas makes up almost half of the recommended daily allowance of protein. They are also a rich source of iron. One cup of pepitas accounts for almost half of the recommended daily allowance of iron. Pepitas are also a good source of zinc, which has been linked to assisting with prostate health and bone density; and calcium, magnesium, manganese, potassium, phosphorus, and copper; as well as Vitamin A, B and E.

They also contain heart-healthy unsaturated fats and essential fatty acids such as omega 3 and omega 6. Pumpkin seeds have also been shown to lower cholesterol levels and assist with heart health; as well as combat arthritis with their anti-inflammatory properties. The high amount of tryptophan contained in pepitas has also prompted researchers to use it to help people suffering anxiety and depression.

Pumpkin seeds have a subtle sweet and nutty flavour which produces a delicious milk. Some pumpkin seeds have a creamy husk, but the majority of pepitas sold are flat and dark green in colour, so your milk will have a green tinge to it. Pumpkin seeds are commonly sold roasted and salted or spiced for use as a snack. But, I always purchase and consume them raw so I can soak and dehydrate them in order to preserve their delicate fats and oils, and the integrity of their nutritional profile. 

Always purchase pumpkin seeds from a health food store with a high turn over to ensure maximum freshness and quality, and store in a sealed glass container in the fridge, and consume within a couple of months. You can easily make your own by scooping them out of the pumpkins and then dehydrating them at a low temperature. Good news for people with food sensitivities -- pumpkin seeds are not a common allergenic food and contain less oxalates than other raw nuts and seeds.

This milk has a small amount of texture. You don't really need to strain it. In fact, you will get more nutritional benefit if you don't strain it. However, for a silky smooth texture for use in raw smoothies, vegan puddings and desserts, strain the mixture with a nut milk bag or sheer nylon knee-high hosiery. Use the smooth pulp for use in crackers, savoury balls, crusts etc. I actually like to add some salt and just eat it with a spoon! 

Pumpkin seed milk does have a fairly distinctive flavour. I like to sweeten it and add a bit of vanilla extract to heighten the flavours. It is absolutely delicious mixed with some carrot juice, a pinch of cinnamon and nutmeg, and some Sweet Leaf Vanilla Creme or English Toffee Liquid Stevia. I will post my favourite "alkaline, sugar free, pumpkin pie smoothie" tomorrow which uses these ingredients and some raw coconut meat. It is TO DIE FOR. 

Perfect Pumpkin Seed Milk

  1. Place all ingredients in your Blender and start blending at low speed. Quickly accelerate to high speed until all of the seeds are completely pulverized - about 1 minute. 
  2. Sweeten to taste.
  3. Consume unstrained for the most nutritional benefit, or for a smoother, more homogenized-style milk strain the milk with a nut bag. You can find nut milk bags from health food stores or from raw online stores. Make sure you wash the bag as soon as you are done so you can reuse again and again.
    To strain: place your nut milk bag over a large glass container, large jar or jug. Pour the milk into the cloth and then squeeze it like a cow teet until every last drop is out. 
  4. Keep in a sealed glass jar in the fridge for two days, possibly three if kept very cold.
  5. Don’t waste the pulp. Save it and dehydrate it, and then use it to make cookies and crusts.
  6. Makes about 2 cups milk.
  7. You could flavour this milk with a pinch of cinnamon and nutmeg. Carrot juice is a lovely addition, sweetened with some Sweet Leaf Vanilla Creme or English Toffee Liquid Stevia. YUM! 

* For more General Information about Home Made Plant Based Milks head to my Vegan Nut Milks page.

Tip: Freeze leftover milk in ice cube trays for use later

Don't waste that leftover milk. Freeze it in ice cube trays, and them empty into containers or zip-lock freezer bags for use later in smoothies, soups, and other recipes. 

Love nut milk! Thanks for these recipes . So refreshing and easy!


Me too! I just couldn’t live without my nut, seed, and grain milks. YUMMO!

Out of all of the nut and grain milks, which is your favorite?


Oh…that is a tough one! I really love to mix it up and enjoy them all. BUT, if I had to pick just one, it would have to be almond milk. I just cannot get enough it that liquid heaven!

this is fabulous! can’t imagine why anyone would strain it, my vitamix obliterated those pumpkin seeds. so far this batch has lasted 4 days. i can’t wait to make cashew and macadamia milk!

i do have a question .. do you think it would be okay/safe to heat any of these milks? i work at a coffee shop and would love a little steamed seed/nut milk in my coffee.


SO glad you enjoyed this milk. I don’t strain mine either. But some people like a super smooth milk. You can warm plant based milks. I often gently warm my almond milk and add some turmeric for a great sleep aid. Just know, that they are best consumed raw to preserve the delicate oils and enzymes. However, you can absolutely heat them a little for warm drinks. Just try not to bring them to the boil for the best results. Enjoy :)

Is your recipe for liquid lecithin or the granules? If not the granules, what amount of those would you recommend for this recipe?


You can absolutely use lecithin granules in any milks. Use about one tablespoon per recipe.

I have made different types of seed and nut milks and I have found that the seed milks are not as tasty as the nut ones are but you reap their health benefits and can use it in smoothies.  I like almond milk on its own and sometimes don’t want to “waste” it on smoothies.  If you have some raw nuts or seeds around, it could be worth it.  Don’t forget to repurpose the pulp!


Yes, I agree. The seed milks do have a stronger flavour, but are so tasty in smoothies and offer nutritional diversity and density. Yes, always repurpose the pulp. You can make so many fabulous cookies and treats with it. YUMMO!

Just discovered your website! I don’t have a Vitamix, but I have a NutriBullet that I bought specifically to grind seeds for my shakes. Will this suffice?


Yes. You can absolutely make this in a nutribullet. You may have to do it in batches and then strain and stir together. Enjoy.

is it possible to replace bananas for dates?


You could absolutely blend in a bit of banana to sweeten and flavour the milk. Just know, that there will be a pronounced banana flavour. But, it’s delicious. Enjoy !

Just made my first pumpkin seed milk and what I can say is that it’s truly delicious! I enjoyed half a glass and the rest will be used for a smoothie. Anyone some good recipe? I have bananas, coconut, kiwis, apples.


So glad you enjoyed the pumpkin seed milk. Yes! Apple and banana are great in smoothies with this milk. Enjoy!

Loved this milk! I doubled the lecithin. Really thankful to have it as a part of my paleo diet!


Do you use the water that the pumpkin seeds soaked in for this recipe, or do you discard the soaking water and use fresh filtered water before blending?  Thanks :-)


No you can get rid of that water. I’ve taken out the lecithin completely and it tastes a lot better.

Always discard the soaking water. It contains anti-nutrients that are toxic. Use fresh filtered water for blending. James, yes, the flavor does depend on the brand of lecithin that you use. Great that you tried both versions. Thanks for the feedback.

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