Pumpkin seed pesto

Pumpkin seed pesto is a vibrant, nutty variation on classic Italian pesto, traditionally made by blending pumpkin seeds (pepitas) with fresh basil, garlic, Parmesan cheese, and olive oil. It hails from Italy, where regional pesto variations often substitute nuts based on local availability and flavor preferences.

🍳 View the full Pumpkin seed pesto recipe →

🍽️ Nutrition at a glance

This pesto is relatively high in healthy fats from olive oil and seeds, with a moderate amount of plant-based protein from the pumpkin seeds and cheese, while being lower in carbohydrates than many sauces. A typical two-tablespoon serving provides around 150-200 calories, along with notable amounts of magnesium, zinc, and vitamin K.

Nutrition breakdown

Calories	180 kcal
Protein	5 g
Carbs	3 g
Fat	17 g
Fiber	2 g
Sugar	1 g
Sodium	200 mg
Iron	1.5 mg
Magnesium	60 mg
Zinc	1.2 mg
Phosphorus	100 mg
Manganese	0.8 mg
Vitamin K	25 mcg
Vitamin E	2 mg
Copper	0.3 mg

Per 2 tablespoons (30 g) · estimated, varies by recipe

💡 What's interesting

Culturally, it showcases the Italian principle of 'cucina povera' (resourceful cooking), adapting a classic recipe with locally abundant ingredients. Nutritionally, pumpkin seeds are a standout source of magnesium and plant-based omega-3s, offering a unique mineral profile compared to traditional pine nut pesto.