The humble pepita – and what to do with it


If someone told me only a few months ago that I would eat pepitas every day, and worse, that I would LOVE them, I’d have told them they were dreaming. But I do love them!

They started off as a filler in my muesli, but I grew an odd affection for the crunchy little seed and their bright green pops of colour in my breakfast each morning. So I started putting them in other things. Sprinkling them in my salad and egg mountain bread wraps. Scattering them in salads. Baking them into quiches. I even started invigorating them! Now, I have started toasting them with tamari – a tasty, nutritious snack that takes ten minutes to make (instructions below) and is a refreshing change from trail mix. It’s the new ‘salted peanuts’, and the tamari lends the pepitas a lovely savoury, Vegemite-y flavour.

There’s loads of information about the health benefits of pepitas – just google it (I won’t bore you with it here!). Here are some ways I enjoy eating pepitas:

  • Sprinkled in salads, on wraps, or on cereal/muesli
  • As a topping on scrambled eggs, to add some crunch
  • Thrown into quiches, fritters and frittatas
  • Included in trail mix
  • Chucked into stir-fries
  • Baked into Anzac-style biscuits or bread
  • Ground up with sunflower seeds to make Well Nourished’s addictive cheese and seed crackers
  • Toasted with tamari!

Please feel free to leave a comment below with your favourite recipes and ideas for using pepitas!

Tamari-Toasted Pepitas

  • Servings: 1 cup
  • Difficulty: Very easy!
  • Print

1. Preheat oven to 180 degrees. Mix 1 cup of pepitas with 3 teaspoons tamari in a bowl. Mix well to ensure all the pepitas are coated.

2. Have a taste – I like this ratio, but you might like it stronger. If you add more tamari, do it 1 teaspoon at a time. There’s no going back once you add too much!

3. Spread the pepitas on a baking tray lined with baking paper.

4. Toast in the oven for 5 – 6 minutes, shaking them up halfway through. When they are ready, the pepitas will have a slightly browned toasted appearance, and they will taste DELICIOUS.

5. Attempt to store the pepitas in a jar or container without eating them all first.

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