Creamy Pumpkin Seed Butter (Paleo, Modified AIP, Itis)

itis paleo recipe Mar 19, 2024


If you've never made your own nut or seed butter, it's super easy. This one uses raw pumpkin seeds (high in magnesium, vitamin E and zinc) and it costs a fraction of what you'll pay in the grocery or health food store. You also have control over the quality of seeds used and proper storage of the butter.

I've given you a basic recipe (with some modifications for more flavour). Use this wherever you would normally use almond or peanut butter for some variety: 

  • With fruit slices (apples, pears, melons)
  • In smoothies
  • On celery
  • On toast, crackers pancakes, muffins or waffles
  • In salad dressings

This will also work for any sort of seed or nut ... feel free to swap the ingredients and blend on your own!


Once you've finished your butter, store upside down in the refrigerator so the oil doesn't rise to the top and you need to pull out a jackhammer in order to stir it. This storage tip was shared with me by a friend and it works like a charm! Just make sure you have a strong seal with your jar otherwise oil may seep out!

Makes 10 servings (a serving is 2 Tbsp).


  • 2 cups pumpkin seeds
  • 1/4 tsp salt
  • 1 to 2 Tbsp olive oil (optional)


  1. Soak your seeds overnight in 4 - 6 cups water to help remove phytic acid. Rinse seeds really well and discard old water.
  2. Add the pumpkin seeds to a food processor with the salt. Run the food processor for approximately 4-5 minutes, until the pumpkin seeds begin to have the texture of butter. If necessary, stop the food processor and scrape the sides.
  3. Continue running the food processor for another 2-5 minutes until the pumpkin seeds have the texture of butter. Add some of the oil, as needed, until the desired consistency is obtained.
  4. Store in a clean jar for up to two weeks. You can also try freezing half and pull out when you're finished the first batch.


  • You can roast your pumpkin seeds (5 to 10 min at 300F). You will lose some nutrients, but it will give it a nice flavour.
  • Pumpkin Seed butter is bitter. You can add some maple syrup or vanilla to the batch, but I prefer to add on my own after when eating. If you add flavours, do so at the end and only blend for a quick mix.

Bon Appetit!

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