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Drinks & Smoothies

How to Make Homemade Pumpkin Seed Milk

How to make homemade pumpkin seed milk! It’s a dairy-free milk alternative that’s easy to make and super versatile to use in smoothies, coffee, oatmeal and more.

homemade pumpkin seed milk

Move over oat milk and almond milk because there’s a new dairy-free milk alternative on the block made from pumpkin seeds!

Pumpkin seed milk is a thick and creamy milk alternative made solely from pumpkin seeds and a couple other simple ingredients I’m betting you have in your pantry.

It doesn’t require any soaking of the seeds or straining of the milk, you just simply blend the pumpkin seeds in a high-speed blender to get this delicious seed milk that can be used in a variety of ways.

In terms of texture I would say it’s just as thick and creamy if not more thick and creamy than oat milk and coconut milk.

I added pumpkin spice to this recipe to give it a hint of fall flavor and warmness from cozy spices. Fall is on the horizon and I’ll take any excuse I can to whip out my pumpkin spice!

Also known as “pepita” (the Spanish word for pumpkin seed), pumpkin seeds are a pantry staple of mine because they are so easy to sprinkle on anything you’re eating for more nutrition. I’m excited to have another way to use them in this super easy homemade seed milk recipe!

Nutrition Benefits of Pumpkin Seeds

Pumpkin seeds are small but mighty when it comes to nutrition. They’re a good source of:

  • Plant-based protein
  • Fiber
  • Magnesium — a mineral most of us don’t get enough of
  • Vitamin K
  • Zinc
  • Iron
  • Potassium
  • Copper
  • Manganese
  • Healthy fats
  • Antioxidants

Check out this post for a deep dive into all the nutritional benefits they contain and read more about pumpkin seeds’ potential mental health benefits here.

Ingredients for Homemade Pumpkin Seed Milk

  • raw pumpkin seedsbe sure they are raw and not roasted & salted
  • filtered water
  • vanilla extract
  • maple syrup – alternatively you can sweetened with 1-2 dates, or honey. I do recommend sweetening it as it helps to balance out the bitterness of all those pumpkin seeds!
  • pumpkin pie spicecinnamon would also work if you don’t have pumpkin pie spice
  • salt

equipment / utensils

  • high-speed blender like a Vitamix
how to make dairy-free pumpkin seed milk

How to Make Homemade Pumpkin Seed Milk

Making homemade pumpkin seed milk is super easy. Compared to other nut milks where soaking and straining might be involved, you don’t have to do any of that with pumpkin seed milk.

Simply add the pumpkin seeds to a high-speed blender with filtered water, maple syrup, vanilla extract, pumpkin pie spice and salt. Blend on high for 2-3 minutes until smooth and creamy.

It will be a light shade of green and this is totally normal because of the pumpkin seeds! I recommend refrigerating before use as it tastes best cold.

How Does Pumpkin Seed Milk Taste?

The first time I made this recipe I really wasn’t sure how it would taste or if I would like it. I love pumpkin seeds on salads, grain bowls, and oatmeal but pulsed into a milk? I wasn’t sure!

This seed milk has a really creamy mouthfeel and does in fact taste like pumpkin seeds. The added sweetener and salt really help to balance out the bitterness of the pumpkin seeds and give it a balanced, mellow flavor.

Whereas you can’t really taste the almonds in almond milk, I think you can taste the pumpkin seeds in this pumpkin seed milk when taking a sip. Or if you were trying it not knowing it was made from pumpkin seeds, you would definitely be able to figure it out based on the taste.

When I used it as the liquid for my smoothie that had banana, pineapple and spinach, I really couldn’t taste the milk at all but liked knowing I was getting all of that extra nutrition from it!

Storing Pumpkin Seed Milk

Store pumpkin seed milk in a sealed glass jar in the fridge for up to a week. Separation is natural, so just give it a good shake before you want to use it.

In terms of pumpkin seeds, I also recommend storing them in the fridge for maximum freshness. The oils in pumpkin seeds can go rancid after a while so just like nuts, storing pumpkin seeds in the fridge helps to keep them fresh.

How to Use Pumpkin Seed Milk

You can use pumpkin seed milk just like you would use regular milk or nut or oat milk. Here are a few different ways I recommend using it:

  • in smoothies
  • in chia seed pudding
  • in overnight oats or regular oatmeal
  • with granola or cereal
  • in your coffee
  • in recipes that call for milk or almond milk
  • in recipes that call for coconut milk because it’s just as thick and creamy if not more

dairy free pumpkin seed milk made with pumpkin seeds, water, maple syrup, pumpkin spice, vanilla extract and salt

Benefits of Pumpkin Seed Milk

  • It’s a dairy-free milk alternative.
  • It’s super high in magnesium which helps with our nervous system, muscle relaxation and contraction and more.
  • It’s super creamy making it perfect for smoothies and to use as a coffee creamer.
  • It’s a good source of plant-based protein and fiber which not many other milk alternatives can claim.
  • It contains iron which is a mineral that’s important for women, especially active women who are at greater risk of deficiency.
  • It’s easy to make at home.
  • It might help you relax and get sleepy for bed.

Bedtime Benefits of Pumpkin Seed Milk

Trouble unwinding and getting sleepy for bed? Pumpkin seed milk might be able to help.

Not only is it super high in magnesium which helps us to relax and has been linked to increased sleep quality, but it also contains tryptophan (small amounts) and zinc which plays a beneficial role in helping us sleep as well.

Pumpkin seeds contain about 14% of the recommended daily intake of zinc (per 1 oz. serving). Zinc helps to convert tryptophan (same thing that’s in turkey that makes us sleepy) into serotonin which then gets converted into melatonin, the hormone that regulates sleep.

So if you’re looking for a way to naturally get your body into sleep mood consider some of these bedtime snacks that include pumpkin seed (PS) milk:

  • piece of whole-wheat toast with nut butter, banana and a small glass of PS milk
  • low-sugar granola with PS milk
  • overnight oats made with PS milk & topped with banana
homemade pumpkin seed milk

Pumpkin Spice Pumpkin Seed Milk

Maggie Michalczyk, RDN
Make your own pumpkin seed milk at home with this easy recipe that's smooth and creamy and can be used in a variety of ways to add nutrition to your diet.
Prep Time 5 mins
Cook Time 5 mins


  • 1 cup raw pumpkin seeds
  • 3 cups filtered water
  • 2 tbsp. pure maple syrup
  • 2 tsp.+ pumpkin pie spice
  • 1 tsp. vanilla extract
  • 1/4 tsp. salt


  • Add all of the ingredients to a high-speed blender.
  • Blend on high for 2-3 minutes until smooth and creamy.
  • Refrigerate in a sealed jar for up to a week and enjoy!
Keyword pumpkin seed milk, pumpkin seeds

If you’re not already, be sure to follow me @onceuponapumpkin for more seasonal recipes including all things pumpkin in the fall! And if you make this recipe, please tag me or comment here how you liked it.

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pumpkin seed milk recipe
Pumpkin Breakfast

Healthy Pumpkin Protein Pancakes

Healthy pumpkin protein pancakes are simply made with ingredients like whole-wheat flour, pumpkin puree, pumpkin seed protein powder and pumpkin spice. Full of fall flavor as well as protein and fiber, they make for the perfect breakfast on a cozy fall morning!

healthy pumpkin protein pancakes with white chocolate chips

There’s nothing like fluffy pumpkin pancakes on a Saturday morning in the fall. I love enjoying a nice cup of pumpkin coffee (or this homemade pumpkin cream cold brew) on a crisp fall morning with football on TV while making these pumpkin pancakes. 

Sprinkled with white chocolate chips in every bite and topped with banana slices, pumpkin seeds and extra pumpkin pie spice, these pumpkin pancakes are perfect for the season and a recipe I hope you make again and again this season. I know I will be! 

pumpkin pancakes made with organic pumpkin seed protein powder

Pumpkin protein pancakes are simple to make in a blender and unique because they contain an added boost of protein from NOW® Sports Pumpkin Seed Protein.  Each bite has more staying power to help keep you fuller for longer thanks to the goodness of pumpkin seeds. 

Pumpkin seeds are a great source of plant-based protein, fiber and magnesium and I love that this protein powder harnesses all of their great nutrition and is easy to add to things like these pancakes, these waffles, smoothies and so much more! 

It’s a great option for those looking for a dairy-free, non-pea based protein powder that is corn free, soy free, egg free and sugar free and vegan.

A couple years ago, I had the opportunity to visit the NOW® headquarters near Chicago and see into their production facility where they’ve been making natural products for over 50 years!

I learned so much about their measures and standards to ensure excellence in quality for all of their products, which was truly unparalleled in comparison to any other brand or company that I’ve seen. They have a wide variety of supplements and oils that I often incorporate into my beauty and skincare routine.

Lately, I’ve been using their castor oil on my eyebrows and eyelashes to help lengthen and hydrate them. 

Speaking of skincare, because pumpkin contains a trifecta of skin nourishing ingredients (vitamin A, C, & E), it’s great to use in a homemade face mask, or sugar scrub. I made this one using NOW® essential oils. It smells like fall  and leaves your skin feeling super soft and smooth!  

easy pumpkin pancakes with white chocolate chips and sliced banana

Ingredients for Pumpkin Protein Pancakes 

  • Pumpkin puree 
  • NOW® Sports Pumpkin Seed Protein {use code “PUMPKIN” for 20% off through 10/31/21**}
  • Old-fashioned Oats 
  • Egg
  • Maple syrup 
  • Non-dairy milk of choice 
  • Vanilla extract 
  • Ground flax seeds/chia seeds or hemp seeds
  • Pumpkin pie spice
  • Baking powder
  • Salt 
  • White chocolate chips (optional)
  • Pecans
  • Banana slices
  • Pumpkin seeds 

**Offer valid 11:59 PM Central Standard Time 10/31/21. Offer valid only on Prices are as shown. Some exclusions apply. Must use coupon code PUMPKIN in the Promotion Code field at checkout. While supplies last at This offer does not apply to applicable taxes or shipping and handling. Offer cannot be used on previous purchases. NOW Health Group, Inc. has the right to end any promotion at any time.

How to Make Pumpkin Pancakes 

Making these pancakes is super easy — simply add all of the ingredients into a blender until smooth. Pour the batter into a mixing bowl (that makes it easier to scoop onto the pan) and portion out onto a greased pan to cook using a ¼ cup measuring cup. That’s my not-so-secret trick for getting them to all be the same size!  

I like adding white chocolate chips into the batter but of course you could add regular chocolate chips or dark chocolate chips too. Chopped pecans would also be great, and don’t forget to top them with banana slices, extra pumpkin seeds and a drizzle of maple syrup. 


Healthy Pumpkin Protein Pancakes

Maggie Michalczyk, RDN
There’s nothing better than a stack of pumpkin pancakes on a cozy fall morning! Wake up to this extra fluffy and protein packed stacked that is spiced to perfection with pumpkin and pumpkin spice.
Prep Time 5 mins
Cook Time 10 mins
Servings 4 -5 servings


  • 1 cup white whole-wheat or whole-wheat pastry flour
  • 1/4 NOW® Sports Pumpkin Seed Protein
  • 1 tbsp. ground flax seed*
  • 1 tbsp. baking powder
  • 2 tsp. pumpkin pie spice
  • 1 tsp. cinnamon
  • 1 egg
  • 1 cup pumpkin puree
  • 1 cup unsweetened oat or almond milk
  • 1/4 cup maple syrup
  • 2 tbsp. coconut oil melted
  • 1 tsp. vanilla extract
  • 3/4 cup white chocolate chips optional


  • In a small bowl whisk together the dry ingredients.
  • In another larger bowl whisk together the egg, pumpkin puree, milk, maple syrup, coconut oil, and vanilla extract.
  • Add the dry ingredients to the wet and mix until just combined. Fold in white chocolate chips if desired.
  • Grease a skillet or a griddle with butter or coconut oil. Use a 1/4 cup to portion out the batter. Once the edges start to bubble, flip the pancake and repeat with remaining batter.
  • Top pancakes with sliced banana, pecan pieces and an extra drizzle of maple syrup. Enjoy!


*alternatively you can also add chia or hemp seeds for extra healthy fat and fiber.
Keyword pumpkin pancakes; pumpkin protein pancakes

This recipe was created in partnership with NOW®. All opinions are my own and I’m proud to partner with brands and organizations that share my mission of making healthy food more accessible to everyone.

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best healthy pumpkin protein pancakes made with pumpkin seed protein and white chocolate chips