Quick Info
- Prep Time: 15 minutes
- Cook Time: 5 minutes (toasting seeds)
- Total Time: 20 minutes
- Yield: About 1¼ cups (enough for 1 pound of pasta or 8–10 servings as a spread)
- Course: Sauce / Condiment
- Cuisine: Italian-inspired
- Skill Level: Easy
- Special Equipment: Food processor or high-powered blender, microplane zester, small skillet
Introduction
Every fall we carve pumpkins on the porch and end up with a mountain of seeds. Some get the cinnamon-sugar treatment for snacking, but a generous scoop always becomes our house favorite: Pumpkin Seed Pesto (Nut-Free Recipe). It’s bright and garlicky like classic pesto, but made with toasty pepitas instead of pricey pine nuts—perfect for lunchboxes and potlucks where nuts are a no-go.
I love tossing this pesto with hot pasta on busy nights, but it’s also glorious swirled into soup, smeared on grilled cheese, or spooned over roast veggies. My son calls it “green sauce that tastes like pizza,” which is the highest compliment in our kitchen.
Ingredients
Main Ingredients
- 1 cup hulled pumpkin seeds (pepitas)
- 2 packed cups fresh basil leaves (about 2 large handfuls)
- ½ packed cup flat-leaf parsley (stems tender okay)
- 1–2 garlic cloves, roughly chopped (start with 1 for milder pesto)
- ½ cup freshly grated Parmesan or Pecorino Romano
- 2–3 tbsp fresh lemon juice, to taste
- ½–¾ cup extra-virgin olive oil (start with ½ cup; add more for a looser sauce)
- ¾ tsp fine sea salt, plus more to taste
- ¼ tsp black pepper
- Pinch red pepper flakes (optional, for gentle heat)
- For Serving (optional but wonderful):
- Cooked pasta, roasted vegetables, grilled chicken or fish, toasted bread
Optional / Variations
- Dairy-Free/Vegan: Replace Parmesan with 3–4 tbsp nutritional yeast + ½ tsp mellow miso for savory depth.
- Herb Swap: Use half basil, half baby spinach to stretch the herbs, or try a basil–cilantro combo for taco night.
- Citrus Twist: Sub lime juice for lemon when serving with shrimp or corn.
- Extra-Green Boost: Add ½ an avocado and reduce oil by 2 tbsp for a creamy sandwich spread.
- Roasted Garlic: Swap raw garlic for 2 cloves roasted garlic if you prefer a sweeter, mellow flavor.
- Seed Mix: Use sunflower seeds for part of the pepitas (budget-friendly and still nut-free).
- Allergen Note: Pepitas are seeds, not nuts—still double-check labels for “may contain” warnings if needed.
Instructions
Step 1: Toast the Pepitas for Big Flavor
Heat a small dry skillet over medium. Add pumpkin seeds and toast, shaking the pan, until some turn golden and a few pop, 3–4 minutes. Transfer to a plate to cool (to keep them from overbrowning). This quick toast wakes up their buttery flavor.
Step 2: Load the Processor
In the bowl of a food processor, combine cooled pepitas, basil, parsley, garlic, Parmesan (or nutritional yeast/miso), 2 tbsp lemon juice, salt, pepper, and red pepper flakes. Pulse 8–10 times until finely chopped, scraping the sides as needed.
Step 3: Stream in the Olive Oil
With the machine running, slowly stream in ½ cup olive oil until the pesto looks thick and saucy but not oily. If you want a silkier texture (for pasta or drizzling), add up to 2–4 tbsp more oil. Taste and adjust with more lemon or salt until it sings.
Step 4: Use It Right Away—or Store Like a Pro
Toss warm pesto with hot pasta and a splash of pasta cooking water for clingy, glossy noodles. Or spoon into a jar, press a piece of plastic wrap directly on the surface, and top with a thin slick of oil. Refrigerate up to 6 days or freeze up to 3 months (ice-cube trays are perfect for single servings).
Step 5: Thin, Thicken, or Brighten as Needed
- Too thick? Whisk in 1–2 tbsp water or more oil.
- Too sharp? Add 1 tsp honey to soften the edges (especially with Pecorino).
- Not bright enough? A final squeeze of lemon right before serving works wonders.
Tips & Variations
- Salt Smart: Cheeses vary in saltiness. Start with ¾ tsp salt, then adjust after adding cheese and lemon.
- Pasta Water Magic: Reserve ½ cup starchy cooking water. It emulsifies the sauce so it hugs every noodle.
- Color Keeper: Basil darkens when exposed to air. A quick 15-second blanch of basil (dip in boiling water, then ice bath, pat dry) keeps the pesto emerald for party platters.
- Budget Win: Pepitas are usually less expensive than pine nuts and last longer in the pantry. Buy in bulk and freeze seeds to keep them fresh.
- Lunchbox Hero: Spread pesto on turkey or mozzarella sandwiches, or stir into Greek yogurt for a speedy dip.
- Vegetable Pairings: Spoon over roasted carrots, squash, potatoes, or broccoli; the nutty seeds echo fall flavors beautifully.
- Pizza Night: Use as a base sauce for pizza with fresh mozzarella and thinly sliced tomatoes—my kids call it “green margherita.”
- Grill Companion: Brush on grilled corn, toss with grilled shrimp, or drizzle over steak like chimichurri’s cozy cousin.
- Spice Route: For a smoky twist, add ¼ tsp smoked paprika; for heat lovers, stir in Calabrian chili paste.
- Zero-Waste: If you roasted a pumpkin, you can clean, shell-on roast the seeds and pulse them in—but hulled pepitas make the smoothest pesto.
Nutrition
(Per 2-tablespoon serving; values are estimates and will vary with oil/cheese amounts.)
- Calories: 110
- Protein: 3 g
- Carbs: 2 g
- Fat: 10 g
- Fiber: 1 g
- Sodium: 160 mg
Final Thoughts
From weeknight pasta to fancy-feeling appetizers, Pumpkin Seed Pesto (Nut-Free Recipe) is the little green miracle we make on repeat every fall. It’s allergy-friendly, budget-conscious, and incredibly versatile—exactly the kind of recipe that turns a simple dinner into something special. If you try a twist (cilantro-lime! vegan with nutritional yeast! avocado spread!), tell me which one your crew loves best.
Save this for pumpkin seed pesto, nut-free pesto, pepita pesto, easy pesto sauce, freezer-friendly pesto, and fall dinner ideas on Pinterest. From my basil-scented kitchen to yours—enjoy every garlicky, lemony spoonful!Réflexion en cours
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