How to make pumpkin seed milk at home for a great before-bed plant based milk choice. You'll need raw pumpkin seeds, water, and optional dates and vanilla for sweetening. I've included several add-ins options below to make flavoured pumpkin seed milk, too. No need to soak or even strain!

For more great homemade vegan milks, try my no-soak coconut milk and learn how to make your own hemp milk.

A jug of milk on a tile surface with cereal ingredients around.
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Ingredients

Pumpkin seed milk ingredients with labels.

Ingredient Notes and Substitutions

  • Pumpkin seeds: make sure to get raw unsalted pumpkin seeds for this recipe. You can use roasted seeds but you should bake them yourself then.
  • Dates: optional, to sweeten. Use maple syrup if preferred.
  • Salt: just a pinch makes the milk taste much better, trust me.

How to Make Pumpkin Seed Milk

Seed milk steps 1 and 2, before and after blending.

Step 1: add all of the ingredients to a blender.

Step 2: mix on high speed until completely smooth and serve.

Top Tips

  • Drink before bed: pumpkin seeds contain tryptophan, a melatonin precursor, which helps with better sleep and can make it easier to fall asleep. See how to get a better night's sleep.
  • No need to strain: if your blender is decent, this is a really smooth milk even without straining. If you find it's not quite as silky as you'd like, run it through some cheesecloth or a nut milk bag.
  • Sweeten to taste: the dates are optional but pumpkin seed milk does err to the side of slightly bitter. If you're used to the flavour of pumpkin seeds you can omit the dates.

How to Store

Storage: keep in a tightly sealed glass container in the fridge for 4-5 days. Shake well before use.

Freezing: if you have extra, freeze it ice cube trays to add to smoothies or iced drinks.

Optional Add-ins

For all of these, sweeten to taste depending on what you plan on using them for. Add with all of the other ingredients.

  • Chocolate: add 1-3 teaspoons cocoa powder (depending on how dark you'd like it).
  • Vanilla: use a full teaspoon of vanilla extract.
  • Cinnamon: add 1 teaspoon of cinnamon.
  • Pumpkin spice: mix in 1 teaspoon of pumpkin pie spice.
  • Golden: add 1 teaspoon of turmeric to make a cheat's golden milk.

FAQ

What are the benefits of pumpkin seed milk?

Pumpkin seed milk is high in magnesium and contains tryptophan, which can help with improving sleep.

What does pumpkin seed milk taste like?

It's a little nutty and can have just a hint of bitterness (mitigate that with a date or two) but it's mostly creamy and with a slight pumpkin seed taste.

Does pumpkin seed milk have protein?

Pumpkin seed milk contains about 5 grams of protein in a cup, so it does have some protein.

If you make this Pumpkin Seed Milk recipe or any other vegan staples on Wholehearted Eats, please take a moment to rate the recipe and leave a comment below. It’s such a help to others who want to try the recipe. For more WHE, follow along on Instagram or subscribe for new posts via email.

Recipe

A jug of milk on a tile surface with cereal ingredients around.
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5 from 2 votes

Pumpkin Seed Milk

How to make pumpkin seed milk at home for a great before bed plant-based milk choice. You'll need raw pumpkin seeds, water, and optional dates.
Prep Time5 minutes
Total Time5 minutes
Servings: 4
Author: Sophie

Equipment

  • Measuring cups and spoons
  • Blender

Ingredients

  • 1 cup raw pumpkin seeds
  • 3 cups filtered water
  • 2 dates or 1 teaspoon maple syrup, optional
  • ½ teaspoon vanilla extract optional
  • teaspoon salt

Instructions

  • Add all of the ingredients to a blender and mix on high speed until very smooth. You can strain but I never do.
    1 cup raw pumpkin seeds, 3 cups filtered water, 2 dates, ½ teaspoon vanilla extract, ⅛ teaspoon salt
  • Keep in a tightly sealed glass container in the fridge for 4-5 days and shake before serving.

Notes

This makes just under 4 cups (1 litre) of pumpkin seed milk.

Nutrition

Serving: 1g | Calories: 124kcal | Carbohydrates: 11g | Protein: 5g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Sodium: 83mg | Potassium: 214mg | Fiber: 2g | Sugar: 8g | Vitamin A: 20IU | Vitamin C: 0.3mg | Calcium: 20mg | Iron: 2mg

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