Maple Pumpkin Seed Butter


I adore nut butters. And I have at least a couple of different types in my fridge at all times. I seem to find new random ways to use them all the time, and their ultimate versatility is one of the main reasons I love them as much as I do.

My latest crush?  Seed butters.

Seed butters are similar to nut butters and a super good alternative for those who don’t eat nuts, are allergic or have children who can’t bring nut products to school. And since seeds are typically much cheaper than nuts, it’s a great way to quickly whip up a nutritious spread at a very low cost.

In my experience, pumpkin and sunflower seeds make the best bases for seed butter and are great for making sweeter spread like this one. And add a touch of maple syrup + vanilla and you’ve got yourself one amazing and healthy spread, packed with good nutrition, nourishing fats and plant based protein. If you’re not ready for a full blown seed butter just yet, you can start slowly by incorporating seeds into your homemade nut butters. Simply add 1/2-1 cup of sunflower seeds to your nut butter, as they won’t alter the taste. They will, however, add bulk + some great health benefits.


Sunflower seeds are best known for their magnitude of healthy fats, which include essential fatty acids (omega 3 + 6 fats). But they are also a great source of B vitamins – particularly B1, B6 and folate, which are important nutrients for energy and beautiful skin. Similarly, they are also high in selenium, fibre, and a fantastic source of vitamin E, which is a powerful antioxidant and what I often refer to as the beauty nutrient, as it promotes healthy and youthful skin.

Pumpkin seeds compliment sunflower seeds really well as they are higher in a different set of minerals – packing a good dose of zinc, magnesium, manganese and iron, all of which are essential for healthy energy levels, healthy skin as well as a healthy immune system.

How to use…

  • spread it on bread/cracker and top with banana slices and cinnamon
  • stuff it into a date for a satisfying dessert
  • use it as a dip for a square of 85% dark chocolate
  • mix a tablespoon or two into my smoothie
  • add it to your oatmeal (this is my favourite recipe).

Maple Pumpkin Seed Butter
Recipe type: Spread
Prep time:
Total time:
Serves: 1 jar
  • 1½ cup raw pumpkin seeds
  • ½ cup sunflower seeds
  • 2 tbsp maple syrup (or stevia for sugar free alternative)
  • pinch salt
  • ½ tsp vanilla powder
  • 2-3 tbsp coconut oil
  • cinnamon (optional)
  1. Place all the ingredients in a high speed food processor or powerful blender, such as a vitamix.
  2. Blend on high, scraping down the sides as needed, until you get a completely smooth butter-like spread (this took me 15 mins using a vitamix, but may take longer with another piece of equipment)
  3. Add extra maple syrup, vanilla + cinnamon (if using) to taste.
  4. Pour into a glass jar and store in the fridge where it keeps for up to 2 months.


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2 Responses to Maple Pumpkin Seed Butter

  1. Sheila G says:

    Sounds very good.I am going to make it today but I would like to know did you use the dry blade or the wet blade of the Vitamix.Thanks.

    • Regina says:

      My Vitamix doesn’t have that option so I wouldn’t know, sorry. I have the vm 0109 model and I believe that only has the wet blade and that works for all my nut/seed butters. Hope you love it

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