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Super-Seed Snack Bars

Thanks to a mix of pumpkin, sunflower, hemp and chia seeds, these healthy snack bars are packed with protein, fiber, minerals and healthy fats. Because these bars pack well, they’re great for taking along on all-day adventures.

By Beth Lipton

Crispy Chickpea Grain Bowl with Lemon Vinaigrette

Our favorite part of these vegetarian grain bowls is the tangy lemon vinaigrette, which ties together a satisfying combo of quinoa, toasted pumpkin seeds, and roasted chickpeas and kale. Whip them up for easy meal-prep lunches or a healthy and satisfying dinner.

Sara Haas Headshot

By Sara Haas, RDN

Roasted Butternut Squash Salad

This roasted butternut squash salad is a mix of texture and flavor. Pepitas add crunch while honey and dried cherries provide a sweet-tart flavor.

By Haydn Shaak

No-Sugar-Added Sweet Potato Casserole

Instead of loading up this comfort food side with tons of brown sugar and marshmallows, we have turned to sweet spices, vanilla and inherently sweet dried fruit to enhance the natural sweetness of the sweet potatoes. A topping of pecans and pepitas replaces traditional marshmallow topping to keep it healthy and add texture and color for a beautiful casserole.

By Carolyn Casner

Low-Carb Seeded Quick Bread

This low-carb bread is chock-full of seeds and flours that make the loaf mimic classic bread while managing to keep carb counts low. This bread is a vessel for both sweet and savory toppings, but the nutty flavors of the ingredients shine with just a simple schmear of butter.

By Carolyn Casner

Warm Butternut Squash & Kale Salad with Goat Cheese & Pepitas

This healthy salad makes the perfect side dish for the holidays. Butternut squash turns tender in the oven, while goat cheese and pumpkin seeds add creaminess and crunch. Letting the kale and lemon juice sit helps tenderize the leafy green, so don’t skip that step.

Portrait of Wendy Lopez

By Wendy Lopez

Seeded Whole-Grain Quick Bread

Bake this healthy, seedy loaf on Sunday and you can enjoy it all week–if it doesn’t disappear first. This quick bread recipe is the perfect vehicle for both sweet and savory toppings, so try it as avocado toast one day and with honey the next. Store it tightly wrapped, as all the seeds make it a little more apt to dry out than typical whole-wheat breads.

By Stacy Fraser

Salt & Vinegar Pumpkin Seeds

Salt-and-vinegar seasoning isn’t just for chips. These roasted pumpkin seeds tossed with salt and vinegar are a briny, crunchy treat. Soaking the seeds in vinegar ensures that the deep vinegary flavor remains after baking.

By Carolyn Casner

Chicken Burrito Bowls

By leaving out the carb-heavy tortilla wrap, this chicken burrito bowl is made diabetic-friendly.

By Diabetic Living Magazine

Inspiration and Ideas

2 Sweet & Savory Roasted Pumpkin Seed Recipes

Transform your pumpkin discards into a delicious snack with these roasted pumpkin seed recipes. Whether you opt for sweet or spicy pumpkin seed recipes, you’ll be rewarded with a crunchy and healthy treat. Feel free to get creative with your seasonings, but if you need ideas, recipes like Pumpkin Seeds with Everything Bagel Seasoning are fun and flavorful.

Pumpkin Seed Salmon with Maple-Spice Carrots

Because this one-pan meal is ready in just 35 minutes, it’s a good choice for a healthy recipe after you’ve had a long day at the office. Maple-spiced carrots cook alongside pepita-crusted salmon fillets and deliver amazing taste and nutrition in a dinner the whole family will devour.


Sweet & Savory Hummus Plate

Fresh veggies with dip, juicy fruit and even a sweet treat make up this easy-to-make picnic dinner that’s great for packing up or enjoying at home. Plus, this combo excludes the most common allergens and food intolerances (it’s free from dairy, eggs, soy, nuts and gluten) so just about everyone should be able to enjoy it without worrying. Store-bought white bean dip is a fast and convenient option but if you have the time and want to make your own, try the Garlic and White Bean Dip below.

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