Pumpkin Seed Milk

With a lovely green hue and subtle nutty taste, pumpkin seed milk is a brilliant plant-based milk alternative to try — so healthy and easy to make at home!

Info

Nutrition per serving
NutrientAmountRDA
Net Carbs3.2 g1.2%
of which Sugars2.3 g2.6%
Fibers1.7 g6.2%
Fats12.3 g18.9%
of which Saturates2.2 g10.8%
of which Omega 30 g2.7%
Proteins7.6 g16.6%
Calcium14 mg1.4%
Vitamin A0 mcg0.1%
Vitamin C0 mg0.6%
Iron2.2 mg15.1%
Potassium223 mg6.4%
Sodium76 mg3.3%
Cholesterol0 mg0%
Kcal154 7.7%
Macro split
  • net carbs 13%
  • sugars 9%
  • fats 49%
  • saturates 9%
  • proteins 31%
  • fibers 7%
*RDA based on a 2000 kcal diet;
**Nutritional data sources: USDA, food labels.
KCAL
154 per serving
TIME
35m
HEALTH

Preparing your homemade plant-based milk means you can choose your ingredients, avoid unnecessary additives, and enjoy a healthy, delicious alternative to dairy milk.

And if, after oat and almond milk, you'd like to discover a new vegan milk flavour, this pumpkin seed milk is the perfect recipe to try next.

Made with raw pumpkin seeds and water, pumpkin seed milk is lactose-free, gluten-free, nut-free and soy-free.

Pumpkin seed milk has a subtle green hue that comes from the soaked and blended seeds' skin and a very pleasant, delicate, nutty flavour.

You can use pumpkin seeds to make milk the same way you would with almonds or hemp seeds.

The process is very simple, and with our speedy recipe, it takes just a little over 30 minutes!

You'll need a good blender and something to strain your milk with, like a fine-mesh sieve, a thin dish cloth, or even better a nut milk bag, aka cheesecloth.

In the steps and FAQs below, we'll give you lots of tips to make the perfect pumpkin seed milk from scratch — plus recipe ideas to use up the leftover pumpkin seed pulp!

The recipe yields one 1 L bottle, but you can scale up the ingredients for a bigger batch to keep at hand for breakfast cereals, bircher muesli, green tea lattes, smoothies, and even bakes.

Frequently Asked Questions

Is pumpkin seed milk good for you?

Homemade pumpkin seed milk is a healthy plant-based drink rich in proteins, healthy fats, and iron.

A 250 ml (1 cup) serving of unfiltered pumpkin seed milk has about 150 kcal, which goes down to as little as 50 kcal if strained.

It has no added oils, emulsifiers, or thickeners, making it a good alternative for those who want to avoid these ingredients.

The only downside to homemade vegan milk is that it is not fortified with vitamins and minerals as the commercial ones.

So, consider getting your vitamin D, vitamin B12, and calcium from supplements or other foods, like cereals, oranges, soy, sesame seeds, kale, and nutritional yeast.

Do I have to soak pumpkin seeds for milk?

Yes, it’s essential you let the pumpkin seeds soak in water before blending them into milk.

Soaking allows the pumpkin seeds to absorb water and soften so they’ll break down better into smoother milk, release more flavour, and taste less bitter.

Also, soaked seeds are easier to digest and more nutritious — soaking triggers the sprouting process (which bumps up nutrients) and helps wash away antinutrients.

How long does it take to soak pumpkin seeds before blending?

The fastest way to soak pumpkin seeds is to let them soften in a bowl of boiling water for at least 20-30 minutes, ideally 1 hour.

If you have more time or are planning things ahead, you can opt for a cold soak overnight.

To do it, leave the pumpkin seeds to soak in cold water for 8 hours in the fridge in an airtight glass container or a bowl wrapped with film.

Can you drink pumpkin seed milk without straining?

Unfiltered pumpkin seed milk is higher in fibre and more nutritious, but it has a sandy, grainy mouthfeel, even if you use a powerful blender.

On the other hand, strained pumpkin seed milk is silkier and more pleasant to drink but lower in nutrients and calories as it loses about two-thirds of seed pulp.

So, whether you should strain pumpkin seed milk or not depends on what you'd like: a more nutritious milk or a smoother, tastier milk.

How do you make pumpkin seed milk tastier?

This pumpkin seed milk has a subtle nutty flavour, which is delicious.

To make it even more flavourful, we recommend adding a sweetener like:

  • Dates

  • Sultanas

  • Dried figs

  • Prunes

  • Maple syrup

  • Erythritol (sugar-free)

To make flavoured pumpkin seed milk, try tip in one of the following:

  • Ground cinnamon or cardamom

  • Pumpkin spice mix or chai spice mix

  • Matcha powder

  • Spirulina

  • Cocoa powder or raw cacao

  • Frozen berries

What can I do with leftover pumpkin seed pulp after milk?

After straining the milk, save the leftover pumpkin seed pulp and use it raw or dried in sweet and savoury recipes.

The soft and moist raw pumpkin seed pulp is great for:

To turn the seed pulp into flour instead, spread the pulp flat on a tray lined with baking paper and leave it to dry out in the oven at low temperature.

Then, blend in a food processor to make a fine flour-like meal and use it for:

How can you make pumpkin seed milk thicker?

Homemade pumpkin seed milk can feel a little watery, as no thickeners are added, unlike in commercial ones.

To make the seed milk thicker, you could try one of these healthy, natural options:

  • Blend in a banana (though it will affect the colour)

  • Stir in a tablespoon of flaxseeds

  • Add a one/half scoop of protein powder

Ingredients

Adjustments
Serves
Measuring System
Raw Pumpkin Seeds100 g
Filtered Water1 L
Salt1/8 tsp
Pitted Dates2
Ground Cinnamon (optional)1/8 tsp

Step 1

Add the raw pumpkin seeds to a bowl and cover with boiling water.

Leave the seeds to soak and soften for 20-30 minutes.

Then, drain the soaking water and rinse the seeds.

raw pumpkin seeds soaked in water to make milk

Step 2

Transfer the seeds to a powerful blender or food processor.

Tip in the salt, dates, and optionally the cinnamon.

Pour in 1/4 of the filtered water and blitz for 2-3 minutes, scraping the sides of the blender bowl a few times until you have pulp that's as smooth and creamy as possible.

Then, pour in the remaining filtered water and blitz for 1 more minute.

pumpkin seeds blended with water in a food processor for milk

Step 3

Before straining it, leave the pumpkin seed milk to sit for 5-10 minutes to allow the flavours to infuse.

To filter, line a jug or bowl with a nut milk bag or a thin, clean dish towel and pour the seed milk.

Close the bag (or fold the towel) and squeeze it hard to collect as much seed milk as possible into the pitcher.

homemade pumpkin seed milk poured over a nut milk bag for filtering
1
pumpkin seed pulp squeezed with a cloth to filter the seed milk
2

Step 4

Your healthy pumpkin seed milk is ready!

Transfer it to a clean, airtight bottle and refrigerate; it will stay fresh for 3-5 days.

This homemade seed milk has no added emulsifiers, so it tends to separate; give it a good shake or stir before using.

homemade pumpkin seed milk poured in a glass
1
homemade pumpkin seed milk poured in a bowl with muesli and fruit
2

Tips

  • If you don't mind the grainy bits in your pumpkin seed milk, you can skip the straining step and drink the milk unfiltered.

  • The nutritional data is for the unstrained milk; if you filter it, you'll have to scale it down by two-thirds, as most of the pulp is removed.

  • To store the pumpkin seed milk for up to a week, transfer it into jars or bottles that have been properly sterilised (boiled in water for 3 minutes and left to dry out completely in a low oven).